Workout of the Day

Monday, March 5, 2018

Strength: EMOM 10 Minutes
Odd – 12 Alternating Pistols
Even – 4 Hollow/Arch Kip Swings + 6 Pull-Ups (RX+ C2B)

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
10 Power Snatches (95,65)
15 Overhead Squats (95,65)
5 Ring Muscle-ups

Saturday, March 3, 2018

Workout:

Teams of 2

Round 1 – AMRAP 3

P1 – MAX Calories Airdyne

P2 – 50 Double Unders + MAX reps Deadlift (135/95)

*switch after 3 minutes and repeat.  Each partner completes a 3 min AMRAP

-1-minute rest

Round 2 – AMRAP 3

P1 – MAX Calories Airdyne

P2 – 50 Double Unders + MAX reps Hang Power Cleans (135/95)

*switch after 3 minutes and repeat.

-1-minute rest

Round 3 – AMRAP 3

P1 – MAX Calories Airdyne

P2 – 50 Double Unders + MAX reps Push Jerks (135/95)

*switch after 3 minutes and repeat.

-Immediately into a 1-mile RUN (must carry the short rope)

Friday, March 2, 2018

Workout: “CrossFit Open 18.2”
Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50,35)
Bar-facing Burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Thursday, March 1, 2018

Workout:
300 Meter Run – HARD
100 Meter – Jog
300 Meter Run – HARD
100 Meter – Jog
Straight into:
5 Rounds:
800 Meter RUN (controlled but uncomfortable)
*60 second rest in between rounds Straight into:
400 Meter Run – ALL OUT