Finally a day we can run…unfortunately the rest of them aren’t that great so lets squeeze as much out of those rowers as we can 🙂
Sidenote, I told Lauren “seems like a lot of burpees this week…” her response: “that’s OK, momma likes burpees”
send her your thanks 🙂
Reminder that this Friday night is our Crossfit Open Finale! Mashita will be at The Rock for Friday Night Lights starting at 6pm!
Monday, March 20th
Workout
CrossFit Open 17.4
As Many Reps as Possible in 13 Minutes
55 Deadlifts (225/155)
55 Wall Balls
55 Calorie Row
55 Handstand Pushups
OR
17.4.2
As Many Reps as Possible in 13 Minutes
55 Split Jumps
55 Burpees
55 Situps
55 Pushups
!Cashout!
6 Minutes Tabata
Odd: Arch Holds
Even: Flutter Kicks
Tuesday, March 21st
Jasmine Smith Athlete of the Month Workout
5 Rounds
7 Pullups
7 Ball Slams
7 Squat Snatch (95/65)
Then
1 Mile Run
Wednesday, March 22nd
Strength
Front Squat 5×3: Climbing in Weight
Workout
5 Rounds for Time
50 Double Unders (100 singles)
5 Front Squats (185/135)
Thursday, March 23rd
20 Minutes to Complete:
5 Rounds of
7 Strict Handstand Pushups (25lb plates)
10 Burpee Pullups
With remaining time:
Max Calories on the Rower
*Score is total calories Rowed
Friday, March 24th
Workout
As Many Rounds as Possible in 12 Minutes
10 Calorie Row
15 Power Snatch (75/55)
!Cashout!
With a Partner
100 Burpees for time
Saturday, March 25
Partner “DT”
10 Rounds, Alternating
12 Deadlifts (155/105)
9 Hang Cleans
6 Shoulder to Overhead