Month: March 2020

Wednesday BURN

Metcon
4 RFT
22 Push Press 30#/15#
44 Back Squats
800m Run

First round should remain in the YELLOW. Stay paced on the run. Did you stay in the YELLOW while maintaining your pace?

Wednesday CrossFit

Metcon (AMRAP – Reps)
Tabata
Air Squats
Metcon (AMRAP – Reps)
Tabata
Push Press 45#/15#
Metcon (AMRAP – Reps)
Tabata
T2B
Metcon (AMRAP – Reps)
Tabata
Box Jump Over

Tuesday BURN

Metcon (Time)
For Time
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row

Tabata = 20 seconds of work/10 seconds rest x8

Tuesday CrossFit

Hang Clean (3, 2, 2, 1, 1)
Metcon (Time)
3 RFT
400m Run
2m Clock – Max Hang for Seconds

Score is total time to complete all 3 rounds.
Take note of total time spent hanging.

Monday BURN

Metcon
4m EACH
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge

Just GO! Move quicklier whenever possible!

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
4 Clean & Jerk 75#/45#
8 Back Squat
16 Thrusters

Saturday CrossFit

Metcon
Half Murph (Time)
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
20#/10# Vest Encouraged

Friday BURN

Metcon (Time)
6 Rounds
400m Run
40 Squats
40 Rope Skips

Friday CrossFit

Metcon (AMRAP – Reps)
30 Sec Work/Rest Each
Row for Cal
Back Squat 95#/65#
T2B x4
Front Squat x4

Each Movement continues for 4 minutes before moving to next movement.

At-home WOD
Metcon (AMRAP – Reps)
30 Sec Work/Rest Each
Sprint (sprint 20 seconds and walk back)
Air Squats
Push Ups
DB Over Head Squats (cans of food in hands would work) 20#/10#

Thursday BURN

Metcon
3 Rounds
800m Run
50 Squats
75 Lunges
100 Swings (light)