Monday, March 16th

Warmup: 3 Rounds ~ Not for Time:

200 meter jog

30 Seconds Weighted Plank Holds,

5 Paused Back Squats,

5 seated box jumps

++++++++++++++++++++++++++++++

Skill/Strength: Snatch 5x3

+++++++++++++++++++++++

WOD: OTM x 20 Minutes:

Minute 1: 15 Wall Balls 20/14#,

Minute 2: 10 Calorie Row,

Minute 3: 10 GHD Situps,

Minute 4: 10 Alternating DB Snatches 50/35#

Joe Kusnitz
Saturday & Sunday, March 14th & 15th

Super Saturday

OTM x 6 minutes

2 Power Cleans

OTM x 6 minutes

2 Thrusters

Rest

CrossFit Open 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans,65/95#

12 burpees over the bar

12 thrusters, 65/95#

2 rounds of:

12 burpees over the bar

12 cleans, 75/115#

12 burpees over the bar

12 thrusters, 75/115#

2 rounds of:

12 burpees over the bar

12 cleans, 85/135#

12 burpees over the bar

12 thrusters, 85/135#

Time cap: 16 minutes

=========================

Sunday

8 am Sunday Funday - Anyone is Welcome!

9 am Rugby Recovery & Open Gym

8 AM

Strength:12 Rounds On the Minute x 3 Back Squat

WOD 5 Rounds for Time

  • 30 Double Unders / 60 Singles

  • 15 Med Ball Cleans

  • 10 Pullups

9 am Recovery Workout

30-40 min self-paced circuit

Side Plank 30 sec ea side

Swimmers x 10

KB Hip Opener 5-10 ea side

Cross body pull downs x 10 ea arm

Deadbugs x 10

KB Overhead Carry (1 arm) x 20 m

Sorenson Hold on GHD x 15-30 sec

Dumpster Dash

Joe Kusnitz
Friday, March 13th

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

+++++++++++++++++++++

Body Building Day

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

+++++++++++++++++++++++++++++++++

Finisher: 100 reps of any ab movement

Sling

GHD situps

Weighted Situps

Weighted knee raises

Ring ~ knee ups

Joe Kusnitz