CROSSFIT – Thu, 26 Mar 1-time exercise (AMRAP – Reps) Test 1: Max Handstand Push-Ups 2–3 attempts Test 2: Max Strict Pull-Ups2 attempts TEST 3: MAX PUSH UPS 2 attempts 12 MIN EMOM 12 min EMOM X4 ROUNDS Min 1: 15 Push-ups Min 2: 10 Pull-ups Min 3: 40s Hollow hold

CROSSFIT – Wed, 25 Mar 3RM BENCH TEST (Weight) Goal: Heaviest weight for 3 reps Warm-up Sets10 reps – Empty bar8 reps – 40%6 reps – 60% Building Sets 2.30 MINS REST 3 reps – 70%3 reps – 80%3 reps – 90% 12 MIN AMRAP (AMRAP – Rounds and Reps) 12 MIN AMRAP 12 PUSH […]

CROSSFIT – Tue, 24 Mar SNATCH 3RM (Weight) BUILD TO HEAVIEST 3 Build Sets3 reps @55%3 reps @65%3 reps @75% Test Sets3 reps @80%3 reps @85%3 reps @90–95% 12 MIN LADDER (AMRAP – Rounds and Reps) 12 MIN LADDER 100M RUN AFTER EACH ROUND 4-8-12-16-20-24 ETC KB RUSSIAN SWINGS 24/16KGDB/KB OVER HEAD LUNGES DOWN UPS

CROSSFIT – Mon, Mar 23 3RM Back Squat Test (Weight) Goal: Heaviest weight for 3 reps Warm-up Sets10 reps – Empty bar8 reps – 40%6 reps – 60% Building Sets 2.30 MINS REST 3 reps – 70%3 reps – 80%3 reps – 90% 12 MIN AMRAP (AMRAP – Rounds and Reps) 10 DB/KB THURSTERS 24/16KG12 […]

CROSSFIT – Sun, Mar 22 SUNDAY SPECIAL (Checkmark)

CROSSFIT – Sat, Mar 21 PARTNER WOD (AMRAP – Rounds and Reps) 26MIN PARTNER AMRAP 250M RUN TOGETHER12 BB HANG POWER CLEAN 35/25KG (YGIG)10 BOX JUMPS (YGIG)10 HANGING KNEE RAISES (YGIG)

CROSSFIT – Fri, Mar 20 Deadlift (Weight) DEADLIFTS 4X6 PROGRESS TO 75% AMRAP (AMRAP – Rounds and Reps) 16 MIN AMRAP 12 WALLBALLS 9/7KG10 PULL UPS8 BURPEE OVER BAR250M RUN

CROSSFIT – Thu, Mar 19 TTB SKILLS TOES TO BAR SKILLS 15-20 MINS SKILLS 4X8 TTB/KTE AMRAP 8MINS (AMRAP – Rounds and Reps) 12 DB/KB THRUSTERS 24/16KG12 V SIT UPS 100M RUN 4 MINS REST LADDER FOR TIME (AMRAP – Rounds and Reps) LADDER FOR TIME 2-4-6-8-10-12-14-16 ETC TTB/KTEBURPEES

CROSSFIT – Wed, Mar 18 BENCH PRESS (Weight) UPPER BODY BENCH PRESS 6X5 PROGRESS TO 85%SUPERSET WITHSINGLE ARM KB ROW 6X8 EACH ARM EMOM 16 MIN EMOM 4 ROUNDS MIN 1 – 16 KB THRUSTERS 24/16KGMIN 2 – 12 PUSH UP TO SHOULDER TAPMIN 3 – 15 PLATE LEG RAISES 15/10KGMIN 4 – 100M RUN

CROSSFIT – Tue, Mar 17 SNATCH (Weight) 20 MIN SNATCH COMPLEX(DO NOT DROP BAR) 2 SNATCH DEADLIFT2 HANG SNATCH2 OVER HEAD SQUAT AMRAP (AMRAP – Rounds and Reps) AMRAP 1 8 MINS12 WALL BALLS 9/7KG10 BOX JUMP OVERS8 TTB/KTE 4 MINS AMRAP 2 8 MINS12/10 CAL ROW10 BURPEE OVER BAR12 KB SWINGS RUSSIAN