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Skapad: 13 MAR 2022 10:34
14/3
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500 Meter Row
3 Snatches
15/3
TABATA
16/3
A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)
17/3
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
18/3
Team workout
”FRANTASY LAND”
In teams of 2 (split anyhow):
42-30-18
Thrusters 42,5/30 kg
Pullups
30-24-18
Thrusters 50/35 kg
Chest to bar
18-12-6
Thrusters 60/40 kg
Bar muscle ups
Timecap: 40 min
20/3
Team workout
400m Row
3 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg
400m Row
2 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg
400m Row
1 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg
5 min rest
120 Thruster 40/30kg