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March 14 - March 18


Monday, March 14

A. 3 Rounds
10 OHS Therapy
10 Kipping Swings
:30 Lay over Med-ball

B. Back Squats - AFTER conditioning
5 x 3 @ 80%

C. CF Open 16.3
7:00 AMRAP
10 snatches (75/55)
3 Bar Muscle-ups

OR

7:00 AMRAP
13 Box Jumps (24/20)
6 Burpees

 

Tuesday, March 15

A. 3 Rounds:
:30 Monster Band Walks
10 KB Swings
100m Run (faster each round)

B. EMOTM x 12 alternate - same barbell
1.) Push-press x 6 @ 75%
2.) Front Squats x 5

C. 10:00 AMRAP
7 Pull-ups
14 Weighed Sit-ups (40/25)
21 Double-unders

 

Wednesday, March 16

Happy birthday Tracy!

A. 3 Rounds:
:30 Front Rack with Band
10 Hip Extensions
10 Cat/cows (holding for :02 in each)

B. Power Clean and Jerk
4 x 8 @ Grace weight (135/95)
- plank hold :60 between sets

C. 5 rounds:
400m Run
20 Wall-balls (20/14)

 

Thursday, March 17

Happy birthday Sara and Eric C.!

A. 3 Rounds:
10 OHS Therapy
10 Pike Push-ups
10 Calories on Rower

B. Power Snatch
Work to a 1RM in 7:00
then, 3 x 3 @ 80%

C. 8:00 AMRAP
3-6-9-12-15…
HSPU (1 abmat)
Deadlifts 225/165 or 60% of 1RM

 

Friday, March 18

Happy birthday Kim R. and Heather (Saturday)!

A. 3 Rounds:
:30 Monster Band Walks
10 Kipping Swings
10 Good Mornings (empty bar)

B. Each individually for time:

1k Row

50 Man Makers (40/25)
(push-up, row, push-up, row, burpees, squat clean thruster)

100 KB Swings (53/35)

800m Run

Earlier Event: March 6
March 7 - March 12
Later Event: March 20
March 21 - March 25