314 Week of 3/26
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3/263/273/283/293/303/31
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StrengthGymnasticsStrengthPartner WOD
Make Up WOD
WOD
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Back Squat4 Minute Clock
Snatch Pull + Power Snatch + Snatch
100 Triple Unders (sub 200 DU or 300 SU)
CF Linchpin - 2.12.2018
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5 @ 50%
Accumulate as many Strict Pullups as possible
1+1+180 Wall Balls 20/143 Rounds for time of:
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3 @ 60%4 Minute Clock
15 Minutes to work up to heavy complex
60 Pullups ADV C2B50 Double-unders
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2 @ 70%Accumulate as many Dips as possible40 Deadlifts 135/95 10 Overhead Squats 135/95
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1 @ 75%AdvancedWOD20 S2O 95/65
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1 @ 80%8 Minute ClockFrom CFNE- Partner A rows 25015-12-9 reps for time of:
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1 @ 85%Accumulate as many Ring MU as possible“Mind Eraser”- Switch when rower finishesClean & Jerk, 135/95
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3+ @ 90%20 Minute AMRAPChest-to-bar Pull-ups
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WOD7 Power Cleans 95/65Cashout
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WOD12 Minute AMRAP7 Burpees5 Rounds4 Rounds for time of:
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10-110 KBS 53/35200m Run10 Strict Ring Rows15 Burpees over the rower
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Push Press 95/65 Adv 135/9515 Situps10 Strict Press15 Calories, rowing
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Box Jump 24/2020 Air Squats10 V-Ups 15 Bench Press, 135/95
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T2B10 Pushups
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*Rest 5 minutes between workouts.
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*1st & 2nd workouts courtesy of CrossFit.com
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