CrossFit WODs
Strength and Conditioning
March 17
For time:
Row, 2000 m
Kettlebell Farmer Carry, 70/53 lbs, 400 m
Run, 2 mi
March 18
For time:
50/40 Bike Calories
50 Wall Balls, 20/14 lbs
50 Toes-to-bars
Rest 3 mins
40/32 Bike Calories
40 Wall Balls, 20/14 lbs
40 Toes-to-bars
Rest 3 mins
30/24 Bike Calories
30 Wall Balls, 20/14 lbs
30 Toes-to-bars
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Power Clean: 1 Rep Max
March 19
Every 2 mins for 10 mins, alternating between:
5 Front Squats, 70% 1RM
4 Front Squats, 75% 1RM
3 Front Squats, 80% 1RM
2 Front Squats, 85% 1RM
1 Front Squat, 90% 1RM
​
Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
40 Double Unders
March 20
Every 10 mins for 30 mins do:
Run, 400 m
Handstand Walk, 50 ft or 5 Wall Walks
15 Dumbbell Devil Press, 50/35 lbs
5/3 Rope Climbs
March 21
20 rounds for time of:
5 Bench Press, 155/95 lbs
[ 3 Toes-to-rings + 1 Ring Muscle-up + 3 Ring Dips ] or [3 Toes-to-Ring + 3 Ring Pull-ups]
1 Clean & Jerk, 85% 1RM
March 22