MONDAY, MARCH 12th
A. 15:00-25:00
Four sets of:
Back Squat x 4 reps
Increase the weight you used on February 25, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.
B. 30:00-45:00
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
Goal Time: 10-15 minutes
Scale to: 200m/ 30's
C. 45:00-60:00
2- 3 sets of:
Pallof Press x 10 reps ea side @ 2020
Side Plank x 45 seconds each side
KB Overhead Reaching Sit-up x 10 reps
TUESDAY, MARCH 13th
A. 15:00-40:00
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Time Cap: 25 minutes
B. 45:00-60:00
Three sets of:
20 Handstand Shoulder Taps
Rest 30 seconds
30 Seconds of Hanging L-Hold
Rest 30 seconds
2 Legless Rope Climbs
Rest as needed
WEDNESDAY, MARCH 14th
A. 15:00-30:00
Every 90 seconds, for 15 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees
Rounds Goal: 4-6
Scale to: 4/8/8 reps
C. Double Lax Ball Thoracic Spine + Low Back
THURSDAY, MARCH 15th
A. 12:00-28:00
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B. 33:00- 49:00
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
C. 52:00-60:00
2-3 sets of:
Supernova Pec Ball in Pocket 30 sec ea way
Hollow Hold 30 sec
FRIDAY, MARCH 16th
CROSSFIT GAMES OPEN 18.4
SATURDAY, MARCH 17th
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
100 Double-Unders
30/20 Calorie Assault Bike
20 Burpees