This Week’s WODs

Monday, March 13th
Press + Push Press + Push Jerk + Split Jerk

4 Rounds
10 Shoulder to Overheads
20 KB Swings
30 Double Unders
– Round 1 Shoulder Presses
– Round 2 Push Presses
– Round 3 Push Jerks
– Round 4 Split Jerks

Tuesday, March 14th
Paused Back Squat 3
– 1 sec pause
– stay tight, no bounce

5 Rounds
5 HSPUs or 2 Wall Walks
10 Pistols or lateral step ups
:90 sec Row for max meters
:90 sec REST

Wednesday, March 15th
Bench Press 5
– alternated with
Pendlay Row 8

AMRAP in 12
10 Pull-ups
15 Push-ups
20 Box Jumps

Thursday, March 16th
Hang Power Clean OTM 5×3
– Light and fast
Power Clean OTM 10×1
– Build to 1RM

AMRAP in 4
4 Deadlifts @ 50%
4 Hang Power Cleans
4 Front Squats
12 Wallballs
– rest 2 minutes
– Repeat 2 more times
– Rx+ 155/105

Friday, March 17th
Power Snatch + OHS + Snatch
OTM 20
– 10 minutes, light and fast
– 10 minutes, build to 1RM

CrossFit Open 11.1
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Saturday, March 18th
Front Squat 3

4 Rounds
10 Toes to Bar
15 Front Squats
250m Row Sprint
– rest 60 sec

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