2021-03-15

March 14, 2021 admin

Mon

14min EMOM alternate

12 Wall Ball

3 Power Snatch (increasing)

—

20 cals bike + 20 cals row + 50 kbs

15 cals bike + 15 cals row + 35 kbs

10 cals bike + 10 cals row + 20 kbs

Tues

Every 2min x 8 rds

7 slam ball + back squat (increasing)

** squat rep scheme is 5,5,4,4,3,3,2,1

—

with a partner

6 Rounds DT

Run 1 mile (8x200m)

6 Rounds DT

Run 1/2 mile (4×200)

DT is 12 DL + 9 Hang Power clean + 6 shoulder to overhead

WED

Every 2min x 10 rounds

Bench Press (5,4,3,2,1)

Deadlift (5,4,3,2,1)

—

Every 4min x 4 rounds

Row 500/400m

12 Box Jump

12 pushup

THURS

Every 90sec x 10 rounds

3 Hang Power Clean + 4 Front sq + 5 Burpees

—

24min EMOM

10/7 cals

10 Alt DB Snatch

20 situp

40 double under

FRI

Crossfit Open 21.2