Monday 3/13/17
1.
Deadlift
5-5-3-3-2-2
2.
For Time:
60 Toes-to-Bar
*every time you drop, perform 10 weighted sit-ups
Tuesday 3/14/17
1.
Teams of 2
As many reps as possible in 20 minutes of:
10 Deficit HSPU’s 6/4″
20 Calorie Row
30 Front Squats 95/65
*Partners split work as needed
Wednesday 3/15/17
1.
5 Sets of:
3 Push Press + 2 Push Jerk + 1 Split Jerk
2.
3 Rounds for Time of:
75 Double-Unders
400 Meter Run
Thursday 3/16/17
1.
3 Rounds of:
7 Strict Chest-to-Bar Pull-Ups
300 Meter KB Front Rack Carry 53/35
5 Strict Chest-to-Bar Pull-Ups
10 Plate Burpees 45/25
Friday 3/17/17
1.
CrossFit Games Open WOD 17.4
Saturday 3/18/17
Station 1: 15 RM Thruster
Station 2: Calorie R0w
Station 3: Weighted Box Push
*Spend 5 Minutes at each station.
Sunday 3/19/17
1.
CrossFit Games Open WOD 17.4 Redo
*Coach will have an additional workout on whiteboard