Sunday, March 21 – Saturday, March 27

Posted on March 21, 2021 by Jesse Cole

 

Sunday, March 21

Rest Day

 

Monday, March 22

WOD: 10 Rounds For Time

  • 6 Handstand Push-Ups
  • 9 Pull-Ups
  • 7 Hang Squat Clean

*1 Minute rest between rounds

 

Tuesday, March 23

WOD: 24 Minute EMOM

  • Minute 1: 10/12 Calorie Row or 8/10 Calorie Bike
  • Minute 2: 12 DB Step-Ups (1 Bell, Heavy)
  • Minute 3: 6 Devil Presses (1 Bell, Heavy)
  • Minute 4: Max Hanging L-Sit

 

Wednesday, March 24

Partner WOD: For Time

  • Tall Karen: 150 Wall Balls (14/20)(10’11’)
  • Heavy Randy: 75 Power Snatches (65/95)
  • Annie Ladder: 10-20-30-40-50-40-30-20-10 Double Unders / Sit-Ups

*Partners can choose the order of the WOD

*Snatch weight should be light and fast, could do 5-10 reps when fresh

 

Thursday, March 25

WOD: Max Weight/Reps

  • Deadlift
  • Bench Press
  • Bike/Row (Calories)
  • Toes to Bar
  • MU/Chest to Bar

*1 Minute to complete as many reps as you can. Barbell movements score will be total reps x weight, can choose your own weight. Can complete movements in any order. Remaining time: free skill work

 

Friday, March 26

WOD: CrossFit Open

  • 21.2

 

Saturday, March 27

WOD: For Time

60 Reps Each: any order or rep scheme

  • Slamballs (20/30)
  • Slamball Overhead Lunges (20/30)
  • Box Jumps (20/24)
  • Hand Release Push-Ups
  • Toes to Bar

Every 4 Minutes: 4 Slamball Clusters over the pull-up bar. WOD Starts with the 4 reps

 

#WorkHardBeNice