Workouts for the Week March 5th – 10th

“Legs feed the wolf” -Herb Brooks

Another week…let’s eat!

Monday, March 5th

18.2 and 18.2A

In 12 Minutes Complete

1-10

Dumbbell Squats (50/35)

Barbell Burpees

-with remaining time, find a 1 rep max clean-

OR

15-12-9

Power Cleans (185/125)

Push Jerks (185/125)

*12 min cap

 

!CashOut!

3-6-9-12-etc

Two core movements of your choice.  After each round max effort superman hold (if its less than 20 seconds do two)

Workout Notes: Today’s workout should be a sprint.  Choose a DB option that allows you to go fast.  The burpees will get tough near the end but keep your foot on the gas.  The sooner you get done the faster you can attack the clean!  And please….do not drop the dumbbells!  If you’re going option B this should be heavy but stay moving.  Push jerks should be strung together and not a “jesus take the wheel” situation when you go to put it down.  Heavy, challenging but doable.

 

Tuesday, March 6th

Strength

Back Squat

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

 

Workout

As Many Rounds as Possible in 7 Minutes

10 DB One-Arm Overhead Squats (50/35)

30 Double Unders (50 singles)

Workout Notes: Make the OH Squats look good.  If you are struggling with the flexibility to handle the load overhead scale to either a KB (the handle resting against your arm can provide support) or squats from the bell in the rack position will also do.  These rounds should be quick and alternate each arm every round.

 

Wednesday, March 7th

Gymnastics

15 Minutes to practice gymnastic skills of your choice

 

Workout

2000m Row

100 Wall Balls

20 Bar Muscle Ups (30 Strict Pullups)

Workout Notes:  Take advantage of the skill practice!  Especially if you’re doing the open you know what is movements are left.  Today’s workout is a grind.  Try to avoid less than sets of 10 on the wall balls until you’re close to the end…if you can’t sustain at least 10 the first 50 you should scale to a lighter ball.  If failure becomes an issue on the muscle ups scale to the pullups…strict pullups will be just as hard and 3-4 at a time is normal.

 

Thursday, March 8th

Workout

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Pushups (pike pushups from a box)

Workout Notes:  Signature CrossFit workout.  Find a weight that you can move efficiently…absolutely no singles.  Big sets of pushups should also be in play…small numbers near the end of the sets is expected but continually failing is not an option, scale if it comes to that.

 

Friday, March 9th

Strength

Every Minute on the Minute for 9 Minutes

Minute 1 – 3 Squat Snatch @ 70%

Minute 2 – 2 Squat Snatch @ 75%

Minute 3 – 1 Squat Snatch @ 80%

*repeat 3 times

 

Workout

3 Rounds

10 Ground to Overhead (95/65)

20 Situps

30 Air Squats

Workout Notes: Today’s strength wave looked so good a few weeks ago we decided to run it back…make them look good!  You’ll notice you have the option of snatch or clean and jerk for todays workout…whichever you decide the weight should be light.  Go fast.

 

Saturday, March 10th

As Many Rounds as Possible in 13 Minutes

With a Partner

50 DB Snatch (50/35)

40 DB Burpees

30 Chest to Bar Pullups

20 DB Thrusters

Workout Notes:  Grab a buddy who likes who likes to sling weight and giddy up!