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CrossFit WODs March 15-19

SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM

Monday, March 15
STRENGTH/WOD
EMOM for 24 minutes
1. 2 power clean + split jerk
2. 5 chest to bar pull ups
3. row, 15/12 calories
4. 10 alternating plate push ups, 45/25 plate

Tuesday, March 16
STRENGTH
OH squats 10 x 2
WOD
20-18-16-14-12-10-8-6-4-2
alt DB snatch, 45/30
2-4-6-8-10-12-14-16-18-20
walking lunges

Wednesday, March 17
WOD
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 bar facing burpees
row 500m
21 push press, 95/65
15 deadlifts
9 front squats
3 bar facing burpees
row 500m
21 push jerk, 95/65
15 deadlifts
9 front squats
3 bar facing burpees
row 500m

Thursday, March 18
WOD
5 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
1. 20 KB swings, 55/40 + max reps DB bench press, 45/30
2. 20 KB swings + max reps wall ball shots, 20/14
3. 20 KB swings + max reps max reps KB SDHP
4. 20 KB swings + max reps max reps med ball sit ups
5. 20 KB swings + max reps DB hang squat cleans

Friday, March 19
CF GAMES OPEN WOD 21.2

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