Workouts for 3/12-3/17/2018

Monday, March 12

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

SuperSet:
    4-3-2 Press
    8-6-4 Push Press
    8-4-2 Weighted Strict Chest-to-Bar Pull-Ups
Rest 2-3 Min in Between Sets

CONDITIONING

7 Rounds, Every 2-3 Min:
    200m Sprint

CASH OUT

Max Unbroken 10' Wall Balls


Tuesday, March 13

STRENGTH/SKILL

SuperSet:
    3-3-3 Front Squat
    5-5-5 Back Squat
Rest 2-3 Min in Between Sets

CONDITIONING

Open Workout 14.3
8 Min "As Many Reps As Possible":
    10 Deadlifts (135/95#)
    15 Box Jumps (24/20")
    15 Deadlifts (185/135#)
    15 Box Jumps
    20 Deadlifts (225/155#)
    15 Box Jumps
    25 Deadlifts (275/185#)
    15 Box Jumps
    30 Deadlifts (315/205#)
    15 Box Jumps
    35 Deadlifts (365/225#)
    15 Box Jumps


Wednesday, March 14

STRENGTH/SKILL

Clean Review & Practice:
    3 Sets, Every 90s:
        3 Clean Pulls+1 Squat Clean

CONDITIONING

At the request of Kelley Dyer, Zachary Dyer's mom and fellow CrossFitter and gym owner, we, along with many gyms around the world will do "Dyer" on Zachary's birthday.

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zach write up.png

"Dyer"
23 Min AMRAP:
    3 Power Cleans (205/155#)
    14 Handstand Push-Ups
    9 Front Squats (205/155#)
    2 Muscle-Ups


Thursday, March 15

STRENGTH/SKILL

3 Sets of:
    2/side Turkish Get-Ups
    5/side SA DB OH Lunge (50/35#)
Rest 2-3 Min in Between Sets

CONDITIONING

3 Rounds for Time:
    1000m Row
    25 Toes-to-Bar
    25 KBS


Friday, March 16

TBD - Active Recovery Based on Open Workout


Saturday, March 17

OPEN 18.4