Workouts for the Week March 19-24th

A big shout out to everyone who brought their friends this past Wednesday.  If anyone of them said “whoa I like sweating and breathing heavy” let us know and we can get them setup for a PEAK session!

We are getting through the early part of the week with a little help from our friends 🙂

 

Monday, March 19th

Workout

Crossfit Open 18.4

9 Minutes to Complete:

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Pushups (hand release pushups)

-then-

21-15-9

Deadlifts (315/205)

Hand Release Pushups (30-20-10)

 

Option B

As Many Rounds as Possible in 9 Minutes

With a Partner

7 DB Hang Cleans (50/35)

14 DB Thrusters

21 Double Unders (42 Singles)

 

!Cashout!

Durante Core

3-5 Rounds

10 V-Ups

10 Hollow Rock

10 Tuck Ups

10 Second Hollow Hold

 

Tuesday, March 20th

As Many Rounds as Possible in 25 Minutes

Teams of 3

100/75 Calorie Row (co-ed teams go to 100)

75 Wall Balls

50 Power Cleans (115/75)

30 Chest to Bar Pullups

*each round add 20lbs to the bar

-inspired by CFNE

 

Wednesday, March 21st

Strength

Back Squat

5 x 70%, 75%, 80%, 85% & 90%

 

Workout

With a Partner

30-20-10-20-30

Toes to Bar (knee tucks)

Calorie Row

*11min Cap

 

Thursday, March 22nd

Workout

15 Box Jumps

10 Squat Snatch (95/65)

15 Box Jumps

8 Squat Snatch (115/75)

15 Box Jumps

6 Squat Snatch (135/95)

15 Box Jumps

4 Squat Snatch (155/105)

15 Box Jumps

2 Squat Snatch (175/115)

 

Friday, March 23rd

Strength

Work up to a 2 Rep Max Thruster

 

Workout

As Many Rounds as Possible in 11 Minutes

5 Barbell Burpees

10 Push Press (115/75)

20 Abmat Situps

 

Saturday, March 24th

Workout

3 Rounds for Time

100 Double Unders (200 Singles)

50 Med Ball Cleans

15 Handstand Pushups (20 hand release pushups) *HSrx!