MONDAY, MARCH 5th
A. 12:00-30:00
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 90% of 1-RM
Active Recovery: 30 sec- 1 min Wall Squat Hold + 20 Banded Pull Aparts (green)
Immediately following...
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
B. 35:00-60:00
2 Rounds, each for Time:
Row 750/600m
20 Toes to Bar
40 Walking Lunges (53/35lbs)
Goal Time per round: 5-8 minutes
Scale to: 500m/15 T2B/ 30 WL
C. Quad Smash with KB
TUESDAY, MARCH 6th
A. 15:00-24:00
Every minute, for 9 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 8-12 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
B. 30:00-45:00
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 GHD Sit-ups
Scale to: 5/ 7/ 10 reps
C. 50:00-60:00
2 - 3 Rounds
Row 15 Cals
Super Slow Dragonflies x 5 ea leg
Single Lax Ball 1st Rib 1min
WEDNESDAY, MARCH 7th
A. 12:00-24:00
Three sets of:
Back Squat x 4 reps
Increase the weight you used on February 25, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
B. 30:00-45:00
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
Goal Time: 8-15 minutes
Scale to: 35/25/15 WB reps, 50/40/30 DU
OR SU x 2 (200/160/120)
C. 50:00-60:00
2 Rounds
Foam Roll Quad 1min ea side
Foam Roll Calves 1min ea side
THURSDAY, MARCH 8th
A. 15:00-35:00
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build over the course of the 10 sets to today’s heavy.
B. 40:00-50:00
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)
C. 50:00-60:00
Double Lax Ball Mid back, mini crunches 1min > arms over and back 1min
Same drills, move lax ball to Low Back
FRIDAY, MARCH 9th
CrossFit Games Open 18.3
SATURDAY, MARCH 10th
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
10 Thrusters (95/65 lbs)
10 Dball Over Shoulder (150/100lbs)
20/15 Calories of Assault Bike
Note times for each set