WEDNESDAY 7 MARCH
STRENGTH Handstand push up progressions WOD 5 Overhead squat (52.5/35) 10 Sit up 15 Box jump 6 rounds (12 minute cap)
March 2018
TUESDAY 6 MARCH
STRENGTH Deadlift 4 x 5 rep WOD 10 Chest to bar pull up 8 Shoulder to overhead (60/40) 1 exercise every minute, 5 rounds 30 Double under 3 Muscle up or chest to bar 1 exercise every minute, 5 rounds Coaches will give you a few options with the pull ups/muscle ups. Opportunity to work
MONDAY 5 MARCH
WOD: CROSSFIT OPEN 18.2 & 18.2a Dumbbell front squat (22.5/15) Bar facing burpee 1 to 10 rep (12 minute cap) In remaining time before 12 minutes is up, find 1rm clean (18.2a). You’ll have time to warm up to a heavy clean before starting the workout. A coach will advise you on what weight to
SATURDAY 3 MARCH
STRENGTH Clean 3, 2, 1, 1 rep WOD ‘Partner Relay’ Dumbbell front rack squat (22.5/15) Bar facing burpee 1 to 10 reps (20 minute cap) Once you finish, spend up to 6 minutes to find your 1rm clean again, starting at 70% of weight reached in strength work. Doing the workout in this relay format
FRIDAY 2 MARCH
Open workout 18.2 gets released at 2pm today. Tune in at games.crossfit.com What’s it going to be this week, muscle ups/handstands, heavy barbell or more dumbbells?? GYMNASTICS Handstand roll out Ring holds 10 minutes WOD 9 Deadlift (52.5/35) 6 Shoulder to overhead 9 Front squat 6 Power snatch 5 rounds (13 minute cap)
