WEEK of WORKOUTs 2.28.22 - 3.5.22

MONDAY, FEBRUARY 28th

A. 3 Rounds for Time:

15 Power Cleans (135/95lbs)

12 Toes to Bar

9 Bar Facing Burpees

Target Time: 8-10 minutes

Time Cap: 12 minutes

3 Rounds for Time:

15 Power Cleans (115/75lbs)

12 Toes to Bar (Alternating Toes to Bar)

9 Bar Facing Burpees

3 Rounds for Time:

15 DB Power Cleans (20/10lbs)

12 Knees to Chest or Ab Mat Sit-ups

9 Bar Facing Burpees

B. For 12 minutes, complete 3 reps every 2 minutes...

- Front Squat x 60-80%

TUESDAY, MARCH 1st

A. For Time, with Partner...

3 rounds for Time:

200ft Single Dumbbell Walking Lunge (50/35lbs)

50 Pull-Ups

100 Wall Ball (20/14)

*You Go, I go- sharing reps one movement at a time

Target Time: 24-27 minutes

Time Cap: 30min

Scaling option 1/ Masters RX:

3RFT:

200ft Single DB Walking Lunge (35/20lbs)

30 Pull-ups

60 Wall Ball (14/10lbs)

Scaling Option 2/ Individual

3RFT:

100ft Walking Lunge OR 20 Reverse Lunges

20 Ring Rows

20 Wall Ball (14/10lbs)

WEDNESDAY, MARCH 2nd

A. EMOM for 10 minutes...

5 Power Snatch

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

- Can build each set or two as needed

B. For Time:

30 Cal Echo Bike

30 Kettlebell Deadlifts (70/53lbs)

20 Cal Echo Bike

20 Russian Kettlebell Swings

10 Cal Echo Bike

10 Kettlebell Swings

- Rest 5 minutes -

30 Cal Row

30 GHD Sit-ups

20 Cal Row

20 GHD Sit-ups

10 Cal Row

10 GHD Sit-ups

Target Time: 8-10 minutes each set

Time Cap: 10 minutes

Scaling Option 1:

20 Cal Echo Bike

20 Kettlebell Deadlifts (53/35lbs)

15 Cal Echo Bike

15 Russian Kettlebell Swings

10 Cal Echo Bike

10 Kettlebell Swings

- Rest 5 minutes -

20 Cal Row

20 GHD Sit-ups Half ROM (Stick Sit-ups)

15 Cal Row

15 GHD Sit-ups Half ROM

10 Cal Row

10 GHD Sit-ups Half ROM

Scaling Option 2:

26/18lbs, 15-10-5 reps, ab mat situps

THURSDAY, MARCH 3rd

A. For Time:

1000m Run

800/600m Ski

1000/800m Row

Scaling Option 1:

800m Run

600/400m Ski

800/600m Row

B. Mobility Session, ROMWOD 10minutes with coach

FRIDAY, MARCH 4th

CrossFit Games Open 22.2

FRIDAY NIGHT LIGHTS heats begin at 5pm!!! GAME NIGHT + SMORE's HANG postWOD

SATURDAY, MARCH 5th

A. 3 Sets of the following 3min couplets...

AMRAP 3 Minutes

500m/400m Ski (OR 500m/400m Row)

Max Alternating V-Ups

-rest 90 seconds-

AMRAP 3 Minutes

1000m/850 Bike Erg (OR 500m/400m Run)

Max Distance Sled Push (3x45s/2x45s) (OR Max Synchro Box Jump Overs (24/20))

-rest 90 seconds-

AMRAP 3 Minutes

500m/400 Row

Max Synchro Hang Dumbbell Clean and Jerk (50/35)

-rest 90 seconds-

-No additional rest between sets-