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CrossFit Week of WODs 3.6.17

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“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein

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Monday 3/6/17

“Stop & Go”
4 Min AMRAP:
30 Double Unders S(15 Dubs/75 Singles)
15 Power Snatch S(45/35) RX(75/55)

4 Min AMRAP: 
30 Double Unders
12 Power Snatch S(75/55) RX(95/65)

4 Min AMRAP:
30 Double Unders
9 Power Snatch S(95/65) RX(115/80)

*Rest 4 Minutes Between AMRAPs

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Tuesday 3/7/17

Strength/Skill Work

Handstand Push Ups

Every 2 Minutes for 4 Sets Complete 1 Unbroken Set (About 50-60% of Max Set)

“Boulder Shoulders”

12 Min AMRAP:

2 Rope Climbs S(1 Rope Climb/2 Lowers)

12 Shoulder to Overhead S(95/65) RX(115/80) RTG(135/95)

200 M Run 

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Wednesday 3/8/17

Strength/Skill Work:

Squat Cleans

Every 90 Seconds for 5 Sets Complete 2 Reps (Build to 70-75% of Max for Last Set)

“Clean Slate”
4 Rounds For Time: (16 Min Cap)

15/12 Calorie Assault Bike S(Airdyne)

12 Hang Power Cleans S(95/65) RX(115/80)
9 Burpees Over the Bar

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Thursday 3/9/17

“Tune-Up”
16 Min EMOM:
Min 1: 7 Deadlifts S(155/105) RX(185/135) + 7 Box Jumps S(20/16) RX(24/20)
Min 2: 60 FT Sled Push S(90/45) RX(135/90)
Min 3: 15 Wall Balls S(14/10) RX(20/14)
Min 4: 15/12 Calorie Row S(12/10 Calories)

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Friday 3/10/17 

No 5 PM CrossFit Class Today!  Join us for Friday Night Bar Fights starting at 6 PM!

Open WOD 17.3 – Will Be Announced on Games.CrossFit.Com at 8 PM on Thursday Night and Performed in Friday’s Classes

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Saturday 3/11/17  

“Partner Cement Mixer”
12 Rounds For Time:

(alternating full rounds)
400 M Run S(250 M Run)
12 Toes-to-Bar S(8 T2B/12 Knees to Chest)