Programming: Week of March 10

Monday

Part A:

10 Minutes @ 80% for quality
5 CTB Pullups
5-10 Perfect Pushups
15 Perfect Air Squats

Part B:

5 Rounds of
Bulgarian Split Squat x 6 (each leg) @ 30X0
Band Pull Aparts x 8-15
– rest about 30 sec
Wall Walk x 5
– rest about 2 min


Tuesday

Part A:

4 Rounds of:
45 Sec Row for Max Cals
rest 15 sec
45 Sec Max Wallballs
rest 15 sec
45 Sec Max Box Jumps (20″ / 16″)
rest 45 sec
45 Sec Max Abmat Situps
rest 1:15

Part B:

Coaches Choice


Wednesday

For Time:
20 Back Squats @ 65%
800 Meter Run

– rest 5 minutes then

AMRAP in 7
3-6-9-12-15-18-21…
KB Swing (1.5pd / 1pd)
Burpee


Thursday

Part A:

8 Minutes @ 80% for quality
2 Muscle Ups
4 Handstand Pushups
8 Goblet Squats (DB or KB, moderate weight, perfect form)

Part B:

Hang Snatch from Hip 5×3
– in between sets do 15-20 sec L-Sit on Parallettes

Part C:

RDL 3×10 @ 3010


Friday

CrossFit Games Open 14.3
– rest day for those going tomorrow


Saturday

CrossFit Games Open 14.3
– rest day for those who did this yesterday