Workouts for the Week: March 25 - March 30

Monday, March 25th

Choose one workout on Monday, March 25th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.5 - For Time

33-27-21-15-9
Thruster (95/65)
Chest to Bar Pullups

Workout Option Two: For Time

33-27-21-15-9
Dumbbell Push Press or Dumbbell Thruster
Chest to Bar Pullups

Workout Option Three: As Many Rounds as Possible in 18 Minutes

20 Double Unders
10 Abmat Situps
8 DB Front Squats (50/35)

!Cashout! 3 Rounds

8 V-Up’s
10 Hollow Rocks
Side Plank - 30 Seconds Each Side


Tuesday, March 26th

Choose either Strength or Conditioning on Tuesday, March 26th. All athletes will complete the workout.

Strength: Every Minute on the Minute for 12 Minutes - Climbing in Weight

1 Squat Snatch

Conditioning: As Many Rounds as Possible in 12 Minutes

3 Wall Walks
10 Alternating Dumbbell Snatch

 Workout: 5 Rounds for Time - 16 Minute Cap

3 Squat Snatch (155/105)
7 Strict Handstand Pushups
14 Alternating Pistols (Scaling Option: Goblet Squats)


Wednesday, March 27th

Conditioning: 16 Minutes

Death By Devils Press
Choose a weight you that will allow you to get past the round of 7

 Workout: As Many Rounds as Possible in 8 Minutes

6 Burpees
8 Toes to Bar (1:1 Knee Tucks)


Thursday, March 28th

CrossFit Workout: 3 Rounds for Time

21/18 Calorie Row
15 Deadlifts (225/155)
9 Box Jump Overs (30/24)

Fitness Workout: 3 Rounds for Time

21/18 Calorie Row
20 Single Leg Kettlebell Deadlift
9 Box Jump Overs (30/24)


Friday, March 29th

Workout:

20 Clean and Jerks (155/105)
1000m Row
20 Clean and Jerks
1 Mile Run


Saturday, March 30th

9am Open Gym and 10:00am class are back this week!

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

6 Bar Muscle Ups (8 Pullups)
18 Ball Slams
32 Wall Balls
200m Partner Run