Strength / Skill
15 min of work
HP SN + OHS
reset
Squat Sn
building to moderate load
WOD
5RFT
250/200 M row
10 Ring Rows
5 OHS 135/95
Thursday 3/18/2021
Strength / Skill
1 dl + 1 pull + 1 clean + 1 jerk
3x empty bar
1x 50% of wod weight
1x75% of wod weight
1x 85% of wod weight
1x95% of wod weight
1x wod weight
WOD
5RDS
12 DL
9 PC
6 JERK
3 Burpee Bar Jump Over
1 min rest
RX 135/95
RX + 155/115
RX++ 185/135
Tuesday 3/17/2021
Strength / Skill
Finish CrossFit Total
PARTNER WOD
2 person Partner Sprints
6 min
6/5cal Asault Bike
5 burpee box jump overs
2 min transition
6 min
8/7 Row
10 WB
2 min transition
6 Min
6/5 Ski Erg
5 T2Rings
RX+ bike 8/7 row 10/9 erg 8/7
Tuesday 3/16/2021
Strength / Skill
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90+3x
Metcon
3 rds
5min amrap
90 sec after each rd
5 Pull up
10 Push up
15 Air Squat
SC - ring row, press ups