Tuesday 3/19/2024
/Strength
Deadlift
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“They’re Magically Delicious”
3 Rounds For Time:
15 Deadlifts 225#/155#
15 Burpee Over Bar
Monday 3/18/2024
/Strength
Power Clean + Push Jerk 1
Every Minute (10:00)
5 Power Clean and Push Jerks (+25lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
“Silly Rabbit, Trix are for Kids”
For Time:
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
Saturday 3/16/2024
/WOD
"Ron Stoppable"
Teams of 2
5 sets each For Total Time:
P1 - 400m Run
P2 - Max Meter Row
*Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time.
- Example: 20:00 time + 5000m Row (5000 250 = 20x5 =100 seconds (1:40) ) = 18:20 (Total Time)
*Repeat from April 15th 2021
Friday 03/15/2024
/WOD
CrossFit Open WOD 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
