WEEK of WOD's 3.8.21 - 3.13.21

MONDAY, MARCH 8th

A. In 15 minutes, find 1RM Snatch

Suggested reps 5-3-2-1-1-1

B. 10 Rounds

1 Squat Snatch (155/105)

3 Ring Muscle-ups

30 Double Unders (60 SU)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

10 Rounds

1 Squat Snatch (135/95)

6 Ring Dips/ Bar Dips

20 Double Unders (40 SU)

Scaling Option 2

10 Rounds

1 Power Snatch (moderate weight)

6 Assisted Bar Dips/ Bench Dips

30 Single Unders

C. Mobility Session:

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 9th

A. 21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Target time each set: 4-5 minutes

Time cap each workout: 6

Scaling option 1 (Masters 45+)

Workout:

18-12-6

Pull ups

12-9-6

Bar Facing Burpees

Rest 5:00

18-12-6

Toes to Bar

12-9-6

Bar Facing Burpees

Scaling Option 2

21-15-9

Ring Rows

15-12-9

Up Downs

Rest 5:00

21-15-9

Hanging Knee Raises

15-12-9

Up Downs

B. 3 rounds

10 Single Arm Dumbbell Bench Press (each)

10 Double Dumbbell Bent Over Row

10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)

WEDNESDAY, MARCH 10th

A. In 15 minutes, find 1RM Power Clean

Suggested build reps 5-3-2-1-1-1

B. 15 Minute AMRAP

20/15 Calorie Echo Bike

15 GHD Sit-ups

15 Dumbbell Front Squats (50’s/35s)

15 Handstand Push Ups

100' Walking Lunge (50's/ 35's)

Target # of Rounds: 2+

Scaling Option 1/ Masters RX

15/12 Cal Echo Bike

20 Ab Mat Sit-ups

15 DB Front Squats (35/25s)

15 DB Push Press (35/25s)

100' Walking Lunge (35/25s)

Scaling Option 2

12/10 Cal Echo Bike

15 Ab Mat Sit-ups

10 Air Squats

15 DB Push Press (15/10s)

100' Walking Lunge

C. Mobility Session

Accumulate 3 minutes total of each:

- Squat Hold

- Dip Support Hold

THURSDAY, MARCH 11th

A. Teams of 2

10 rounds (each)

300/250m Row

- You go, I go -

B. 3 rounds

1 min plank

10 standing Pallof press (each side)

20 Russian Twist

30 flutter kicks (each side)

FRIDAY, MARCH 12th

CrossFit Games Open 21.1

SATURDAY, MARCH 13th

OPEN GYM ONLY TODAY, No 8am Class

3 Sets (1 Set every 10 minutes)

30 Kettle Bell Swings (70/53)

15 Bench Press (135lb/85lb)

15/12 Strict Pull-Up

15 Bench Press (135lb/95lb)

30 Goblet Squats (70/53)

Target time each set: 7-8 minutes minutes

Time cap each set: 9 minutes

Scaling option 1 (Masters 45+)

3 Sets (1 Set every 10 minutes)

30 Kettle Bell Swings (53/35)

15 Bench Press (115lb/80lb)

12/9 Strict Pull-Up

15 Bench Press (115lb/80lb)

30 Goblet Squats (53/35)

Scaling Option 2

3 Sets (1 Set every 10 minutes)

30 Kettle Bell Swings (moderate/heavy)

15 Dumbbell Bench Press (light/moderate weight)

15 Ring Rows

15 Dumbbell Bench Press (light/moderate weight)

30 Goblet Squats (moderate/heavy)