Sunday, March 19 – Saturday, March 25

Posted on March 19, 2017 by Anna Follman
Sunday, March 19 – Saturday, March 25

Sunday, March 19 – Rest Day

 

Monday, March 20

WOD: For Time

  • 10 Power Snatch (73/115)
  • 10 Alternating Back Rack Barbell Lunge (73/115)
  • 50 Double Unders
  • 15 Power Snatch (73/115)
  • 15 Alternating Back Rack Barbell Lunge (73/115)
  • 50 Double Unders
  • 20 Power Snatch (73/115)
  • 20 Alternating Back Rack Barbell Lunge (73/115)
  • 50 Double Unders

Mobility: 1 Minute Each Movement

  • R & L Leg Calf Smash (w/ foam roller, lacrosse ball or barbell)
  • R & L Pigeon Pose
  • R & L Barbell Trap Smash (view here)

 

Tuesday, March 21

Strength: Thruster

  • 5 Reps @ 60%; 3 Reps @ 75%; 2 Reps @ 85%; 1 Rep @ 100%

WOD: 3 Rounds Each for Time

2 Rounds for Time

  • 8 Thruster (73/115)
  • 12 Pull-Up

*Rest precisely 2 minutes between each set of 2 rounds for time. There will be three scores for this workout.

Olympic Lifting – 6:30PM

  • Tall Jerks – 3×3
  • Split Jerk – 5×2
  • Clean Start + Clean + Split Jerk – 5 sets

Accessory Work

  • Overhead Barbell Walking Lunge – 3×6/leg
  • Empty Barbell Squat Jumps – 3×10
  • Weighted Chin Ups – 3×5
  • GHD Hip Extensions – 3×8

 

Wednesday, March 22

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups (view here)
  • 10 sec. Hollow Hold

WOD: 15 Minute AMRAP

  • 5 Ring Dips
  • 10 Box Jump Over (20″/24″)
  • 15 KB Swings (35/55
  • 20 Sit-Ups

 

Thursday, March 23

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 11/28/16)

WOD: 18 Minute EMOM

Minute 1:

  • 8 Burpees (Jump) to Rig

Minute 2:

  • Bike for calories (8/12)

Minute 3:

  • 30 sec. Handstand Hold

Olympic Lifting – 6:30PM

  • SOTS Press – 4×3
  • Snatch Balance – 3-3-2-2-1-1
  • Snatch Start + Pause Snatch + Snatch – 5 sets

Accessory Work

  • KB Front Rack Step-Ups – 3×6/leg
  • Strict Deficit Handstand Push-Up – Establish 1 Rep Max
  • Strict Ring Dips – 3×10
  • Plank Hold – 3×45-60 sec

 

Friday, March 24 –  No 5:30PM Class Tonight due to Friday Night Lights event! This is the LAST week!

WOD: 10 Rounds for Time

CrossFit Games Open 17.5

  • 9 thrusters (63/95)
  • 35 Double Unders or 35 Single Skips

*Time cap of 40 minutes.
**Any extra time remaining in class can be spent on mobility and skill work.

*Join us at 5:30PM for the 5th and FINAL week of Friday Night Lights at CrossFit Eden Prairie! The athlete debrief starts at 5:30PM, workout kicks off after 6:00PM. Members, family, & friends are encouraged to attend! We will host an after-party at CFEP following the event. Food will be provided, please BYOB.

 

Saturday, March 25

WOD: 32 Minute MOMO

  • Max Row (calories)
  • Mountain Climbers
  • Shuttle Sprints
  • Goblet Squats (35/55) (round 1 & 3)/KB Sumo Deadlift High Pull (round 2 & 4)
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