Sunday, March 10 – Saturday, March 17

Posted on March 10, 2019 by Anna Follman

Sunday, March 10 – Rest Day

 

Monday, March 11

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 75% of 1 Rep Max

WOD: 3 Rounds for Time

  • 55 Double Unders
  • 35 Sit-Ups
  • 15 Hang Power Clean (63/95)

*15 minute time cap. Modify double unders with 110 single skips each round.

 

Tuesday, March 12

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 11/19/18]

WOD: 12 Minute EMOM

Minute 1:

  • 8 Burpee Box JUMP Overs (20″/24″)

Minute 2:

  • 8 Chest to Bar Pull-Up

Minute 3:

  • 8 Power Snatch (73/115)

*Modify C2B w/ banded C2B or regular pull-ups today.

 

Wednesday, March 13

Strength: Front Squat

  • 5-5-5-5

WOD: 12 Minutes, 3 Rounds for Max Reps

  • 1 minute Handstand Hold
  • 2 minutes Max Wall Ball (14/20) (10/10)
  • 1 minute Rest

*Every time you fall from the handstand in the minute remove 5 wall balls reps from your score. Handstand holds start at 0:00, 4:00 & 8:00 minutes. Record total wall ball reps from all 3 efforts [minus penalty reps]. Modify handstand holds with wall or plank hold today.

 

Thursday, March 14

WOD Part 1: Bench Press

  • Establish a 1 Rep Max

WOD Part 2: For Time

  • 2,000M Row

WOD Part 3: For Time

  • 50 Alternating DB Snatch (35/50)

*Record 1 rep max, row time & DB snatch time.

 

Friday, March 15

WOD: 3 Rounds for Time + 3 Rounds for Time

CrossFit Games Open 19.4

3 Rounds for Time

  • 10 Snatch (63/95)
  • 12 Bar Facing Burpees

3 Minutes Rest

3 Rounds for Time

  • 10 Bar Muscle Ups
  • 12 Bar Facing Burpees

*12 minute HARD cap. Scale BMU with pull-ups or jumping chest to bar.

 

Saturday, March 16

HERO WOD: For Time

“Jordan”

  • 100 KB Swings (35/55)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-Ups

*30 minute HARD cap.

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