TRAINING MARCH 1-7

 

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

Front Squat

3 x 6 @ 70, 75, 80%
4 @ 85%
3 @ 90%

-then-

25-40 GHR’s

*If you are doing assisted GHRs and doing more than 5 reps at a time, then you should use less assistance. Every GHR should be difficult.

TUESDAY

Partner Workout

AMRAP 15
P1: Row 15/12 Cals
P2: 4 Deadlifts @ 315/205#
ME Step-Down Box Jumps @ 24/20”

In this workout Partner 1 rows while Partner 2 tries to score box jumps. Partner 2 must first perform 4 deadlifts before starting box jumps. After “buying in” with 4 deadlifts each and every round, Partner 2 may score as many box jumps as possible in the remaining time it takes Partner 1 to finish the row. Athletes switch roles every time the row is completed. The partner on box jumps must stop scoring reps as soon as his partner’s row is completed. Score is total box jumps.

12 min to find a 10RM bench press

-then-

EMOM5
10 reps @75% of 10RM

-then-

“Jackie”

1000m Row
50 Thrusters @ 45/45#
30 Pull-Ups

THURSDAY

CONDITIONING:

7 Rounds
30s ME Handstand Walking
30s rest
30s ME Kettlebell Snatches
30s rest
30s ME Wall Ball Shots@ 25+/20#
30s rest

FRIDAY

CrossFit Open 15.2

SATURDAY

Mock Weightlifting Meet

3 attempts to find 1RM Snatch
3 attempts to find 1RM Clean and Jerk