WEEK of WORKOUTS 3.7.22 -3.12.22

MONDAY, MARCH 7th

A. In 10 minutes, complete 5 sets of...

5 Back Squat @ 60-80%

*in between sets perform 3-5 Strict Pull-ups (use jumping negative or low bar assist as needed)

B. 5 Rounds for Time:

5 Muscle-ups

5 Clean and Jerk (135/95lbs)

30 Double Unders

Target Time: 7-9 minutes

Time Cap: 12 minutes

Scaling Option 1/ Masters RX

5 Rounds for Time:

5 Bar Muscle-ups (10 Pull-ups)

5 Clean and Jerk (115/75lbs)

30 Double Unders (60 Single Unders)

Scaling Option 2

5 Rounds for Time:

5 Low Bar Assisted Pull-ups

5 DB SA Clean and Jerk ea side(20/10lb)

30 Single Unders

TUESDAY, MARCH 8th

Every 4 minutes for 28 minutes (7 Rounds)...

Sled Push 100'

15/10 Push-ups

20 Air Squats

Target Time: 2 minutes

Time Cap: 2.5 minutes ea round

Scaling Option 1

Sled Push 100' ( lighter load)

10/5 Push-ups

15/10 Air Squats

WEDNESDAY, MARCH 9th

For Time:

400m Run

20 DB Thruster Right Arm (50/35lbs)

20 DB Thruster Left Arm

800m Run

20 DB Thruster Right Arm

20 DB Thruster Left Arm

400m Run

- Rest 5 minutes -

200m Run

30 DB Alt Snatch (50/35lbs)

400m Run

30 DB Alt Snatch

200m Run

Scaling Option 1

35/20lbs, Cut run in half

THURSDAY, MARCH 10th

Recovery Day...

3 Rounds:

Bike Erg 2 minutes

Side Plank x 30 sec each side

Front Plank x 1 minute

- Mobility Session 8-10 minutes -

3 Rounds:

Bike Erg 2 minutes

Supermans x 30 sec

Lat Press Thrus x 30 sec

Bottom of Squat Hold x 1minute

FRIDAY, MARCH 11th

CROSSFIT GAMES OPEN 22.3

SATURDAY, MARCH 12th

6 Rounds for Time:

Ski 25/20 Calories

Row 25/20 Calories

-Rest 1:1 between sets-

*Perform 6 Power Clean and Jerks (185/125) during rest

* Goal is to hit 70% of 1RM, one rep every 30 seconds