Sunday, March 3 – Saturday, March 9

Posted on March 3, 2019 by Anna Follman

Sunday, March 3 – Rest Day

 

Monday, March 4 

Strength: Strict Press

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

WOD: 21-15-9 for Time

  • Overhead Squat (73/115)
  • Pull-Ups

*15 minute time cap.

 

Tuesday, March 5

Strength: 5 Rounds [for quality]

  • 5 Muscle Up Swings [small, big, or big + pull] – view here
  • 5 Strict Ring Dips

*Modify 5 muscle up swings with 10 ring rows.

WOD: 12 Minute Ladder

2-4, 4-8, 6-12, 8-16, 10-20…

  • Deadlift (153/225)
  • Box Jumps (20/24)

 

Wednesday, March 6

Strength: Back Squat

  • 10-10-10

WOD: For Time

  • 30 Alternating KB Snatch (35/55)
  • 15 Burpees to Plate (25/45)
  • 20 Alternating KB Snatch (35/55)
  • 10 Burpees to Plate (25/45)
  • 10 Alternating KB Snatch (35/55)
  • 5 Burpees to Plate (25/45)

*17 minute time cap.

 

Thursday, March 7

WOD: TABATA

  • Row, calories
  • PVC Sit-Up
  • 50 ft. Shuttle Sprints
  • Arch Hold
  • Slam Ball Alternating Over the Shoulder Toss

*Record total reps for all five movements.

Post-WOD Mobility: 10 Minutes

  • Coach Led

 

Friday, March 8

WOD: For Time

CrossFit Games Open 19.3

  • 200-ft. dumbbell overhead lunge (35/50)
  • 50 dumbbell box step-ups (20/24)
  • 50 strict handstand push-ups
  • 200-ft. handstand walk

*10 MINUTE HARD CAP. Scale with front rack DB lunges (35/50), 5 in. deficit strict HSPU, and bear crawl. Modify HSPU further with hand-release push-ups. This can be performed in up to 3 heats, those signed up online get first dibs on weights/equipment. To view full standards HERE.

 

Saturday, March 9 – NEW! 8:00AM Class at CrossFit Eden Prairie!

WOD: 25 Minute EMOM

Minute 1:

  • 40 Double Unders

Minute2:

  • 15 KB Swings (35/55)

Minute 3:

  • 15 MB Clean (14/20)

Minute 4:

  • 10/12 cal. Row [PL] and 8/10 cal. Bike [EP]

Minute 5:

  • 14 Alternating DB Hang Clean
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice