TRAINING MARCH 8-14

olivia15

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

Back Squat

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

-then-

30 Bulgarian split squats, each leg

*Use a heavier load for Bulgarian Split Squats than last time.

TUESDAY

SKILL:

AMRAP 5 min8 Box Jump Overs @ 24/20”
4 Muscle Ups

rest 3 min
AMRAP 5 min

8 Box Jump Overs
2 Rope Climbs

rest 3 min
AMRAP 5 min

8 Box Jump Overs
10 GHD Situps

WEDNESDAY

Bench Press
12 min to find a 8RM

-then-

EMOM5

8 reps @75% of 8RM

-then-

For time:

30 power cleans @ 185/125 lb

*15 min time cap. If you can do even one Power Clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.

THURSDAY

12 min to find a 1RM Thruster (from a rack)
-then-

For time:

30 HSPU
30 Thrusters @ 115/75#
30 bar facing Burpees

FRIDAY

CrossFit OPEN 15.3

SATURDAY

“Linda”

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x body weight
Bench Press 1x/.75x body weight
Power Clean .75x body weight

Athletes will share racks, barbells, and spotting as required.

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