Week of 3/17 – 3/23

Screen Shot 2014-03-16 at 4.24.45 PM
Ladies Chin-up Action shot… Jodi, Mel & Katrina

Monday 3/17

WOD & Foundational

15 mins to 1RM Push Press
Drop all Heavy Reps and Clean to Re-rack before resting

3 Mins Rest

4 x 30/30 Sit-up/Plank Hold
4/30/30 KB Clean & Press /Plank Hold

*2 Mins off Between blocks

then

7 min Am(Rep)ap
Plate Burpees 45/25#
Modify to 25/15# if needed.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/18

WOD & Foundational

With a Partner
3 Rounds per person
In 2 mins do 10 Goblet Squats and Row the remainder for Meters

2 mins Rest

3 Rounds per person
In 2 mins do 10 KB Swings and Airdyne the remainder for Cals

2 mins Rest

3 Rounds per person
In 2 mins  do 10 KB Push Press and Ski the remainder for Meters

*Bonus Round  With Partner
5 mins Alternating reps Burpee Box Jumps 1/1 @ 24/20in

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/19

WOD & Foundational

EMOM for 15 Mins – 3 Clean & Jerks
*use the first five minutes to Ascend to heavier weight then the remaining 10 at  75% 1RM 

Foundational option 20 Seconds Max Reps KB Head Cutter/ 40 Seconds Rest x 15 mins Heavier Please…..

3 Mins off

For time:
10-1 Pull-ups
30 Double Unders or 10 NPU Burpee

Foundational – Bands Ok – 10 Min Cap

then

1 Attempt Max Unbroken Wallball….continuous movement! 20/14# 10/9ft
This is a gym challenge!

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/20

WOD & Foundational

2 Mins on 1 min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups
Sit-ups
Ski

3 mins off then

1 Min on 1 Min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups
Sit-ups
Ski

3 mins off then

3 mins for max Reps KB Head Cutter.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/21

WOD & Foundational

Front Squat 5 RM

then (or Vice Versa)

Crossfit Opens 14.4 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/22

Coaches Choice

Sunday 3/23

Re-Run 10 AM OLY Class = OHS/ Snatch Balance / Hang Snatch

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