Monday, March 2nd
Strength: 13 Minutes
5 Sets
Find a Heavy Complex: Power Clean + Front Squat + Squat Clean
Rest 1:30 between sets.
Workout: As Many Rounds as Possible in 10 Minutes
Option A
15/12 Calorie Bike or 250/200m Row
5 Power Clean (205/145)
Option B
12/10 Calorie Bike or 250/200m Row
5 Power Clean (185/125)
Option C
9/6 Calorie Bike or 250/200m Row
5 Power Clean (95/65)
Tuesday, March 3rd
Strength: 10 Minutes
5 Rounds – 2:00 Each
3 Strict Press
Increase weight each set.
Workout: For Time – 15 Minute Cap
Option A
6 Rounds
50 Double Under
10 Toes to Bar
10 Double Dumbbell Box Step Up (50/25, 20″)
Option B
6 Rounds
30-50 Double Under
10 Swinging Leg Raise
10 Double Dumbbell Box Step Up (35/20, 20″)
Option C
6 Rounds
50-75 Single Under
10 Knee Tuck
10 Double Dumbbell Box Step Up (25/15, 20″)
Wednesday, March 4th
Workout: For Time – 12 Minute Cap
Option A
21-15-9: Deadlift (135/95)
9 Barbell Burpee
21-15-9: Back Squat
9 Barbell Burpee
Option B
21-15-9: Deadlift (115/75)
9 Barbell Burpee
21-15-9: Back Squat (135/95)
9 Barbell Burpee
Option C
21-15-9: Deadlift (65/45)
9 Barbell Burpee
21-15-9: Back Squat (65/45)
9 Barbell Burpee
Strength: 12 Minutes
Find a Heavy 5 Rep Overhead Squat
Thursday, March 5th
Workout: “Jerry” – For Time – 30 Minute Cap
1 Mile Run
2000m Row
1 Mile Run
Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.
Friday, March 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
CrossFit Open 26.2 – RX
For Time – 15 Minute Cap
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch (50/35)
20 Pull Up
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch
20 Chest to Bar Pull Up
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch
20 Ring Muscle Up
CrossFit Open 26.2 – SCALED
For Time – 15 Minute Cap
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch (35/20)
20 Jumping Pull Up
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch
20 Pull Up
80′ Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatch
20 Chest to Bar Pull Up
Saturday, March 7th
Workout: As Many Rounds as Possible in 28 Minutes – Partner
300m Partner Run
24 Thruster
24 Burpee
30/24 Assault Bike Calorie
Start Thruster at (95/65). Increase weight every 2 Rounds.