WODs 240303-240309
3/3-3/9
Monday
15 minutes to establish a 1 RM Squat Clean Thruster
WOD
4-5-6-7-8 reps for time
Squat Clean Thruster @ 80%
Bar Muscle-ups or Chest To Bar Pull-ups
Tuesday
3 Rounds For Time
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Hollow Rocks
Wednesday
Bench Press
5 x 5 reps
Increase weight on each set
WOD
Three Rounds for max reps:
90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds: 9 Burpee Box Jumps + Max Reps of Toes to Bar
Rest 30 seconds
Thursday
Every 2 minutes for 20 minutes
10 Reverse Lunges
8 DB Hang Snatch
6 DB Thrusters
Two DBs. Pick weight. Use the same pair of DB's for the entire workout
Friday
3 Rounds
5 Power Cleans (155/105)
10 Strict Pull-ups
15 Push-ups
20 Air Squats
25 Sit-ups
Saturday
CrossFit Games Open Workout 24.2
20 Minute AMRAP
Row 300 Meters
10 Deadlifts
50 Double-unders