Week of March 4th 2019

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Monday, March 4th 2019

A.
20 min. to work up to a heavy set of 1 Deadlift

B.
RX:
21 - 15 - 9
Cal. Bike
Pull Ups

Time cap 9 min. (run 2 heats)

Fitness:
Jumping Pull Ups

Competition:
C2B Pull Ups

Tuesday, March 5th 2019

A.
Bench press, start @ 70%, don’t go heavier than 80%

5 - 5 - 5 - 5 - 5

B.
RX
For time:
32 Thrusters 95/65lbs
32 Over the Box Jumps 24/20”
32 Wall Balls 20/14lbs
32/24 Cal. Row

Fitness:
For time:
32 Thrusters 75/55lbs
32 Over the Box Jumps 20/15”
32 Wall Balls 14/10lbs
32/24 Cal. Row

Time cap 8 min.

Competition:
Can you go unbroken on Thrusters, Wall Balls and fast on lateral Over the Box Jumps?


Wednesday, March 6th 2019

A.
Ring Muscle Up practice

B.
RX:
15 min. AMRAP
20 Walking Lunges
15 Sit Ups
5 Power Snatch 135/85lbs

Fitness:
15 min. AMRAP
20 Walking Lunges
15 Sit Ups
5 Power Snatch 95/65lbs

Competition:
15 min. AMRAP
60 Bar Facing Burpees
30 Overhead Squats 135/95lbs
10 Ring Muscle Ups

Olympic weightlifting class

A.
5 x 1 Squat Clean + 1 Jerk @ 87-90%, rest as needed

B.
15 min. to work up to a heavy set of 3 TNG Power Snatch

C.
5 x 5 Back Squat @ 65%, rest 2 min.

D.
5 min. easy bike

Thursday, March 7th 2019

A.
RX:
8 sets of 2 min. Work, 2 min. Rest (A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2)

A1.
2 min. AMRAP
5 Push Jerks 135/95lbs
5 Box Jumps 24/20”
5 Toes to Bar

Rest 2 min.

A2.
2 min. AMRAP
Row for max. meters 

Rest 2 min.

Fitness:
8 sets of 2 min. Work, 2 min. Rest (A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2)

A1.
2 min. AMRAP
5 Push Jerks 115/75lbs
5 Box Jumps 24/20”
5 Knees to Arms

Rest 2 min.

A2.
2 min. AMRAP
Row for max. meters 

Friday, March 8th 2019

Workout 19.3

For time:
200’ Single Arm Overhead DB Lunge 50/35lbs
50 DB Box Step Ups 50/35lbs
50 Strict HSPU’s
200’ Handstand Walk

Time cap: 10 min.

The workout area for the lunge, handstand walk and bear crawl must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back. Performing the lunge, handstand walk or bear crawl more than 25 feet in one direction without turning around is not allowed.

For more workout details download Workout Description PDF

Saturday, March 9th 2019

A.

RX:
20 min. AMRAP
6 Strict Pull Ups
18 V - Sit Ups
6 Alt. Singe Arm DB Snatch 70/50lbs
36 Double Unders
1 Rope Climb 15’

Fitness:

20 min. AMRAP
3 Strict Pull Ups
18 V - Sit Ups
6 Alt. Singe Arm DB Snatch 50/35lbs
18 Double Unders
1 Rope Climb 12’

Sunday, March 10th 2019

A.

RX:

Teams of 2, alternating rounds

For time

8 Rounds
9 Ring Dips
3 Squat Snatch 135/95lbs

8 Rounds
20 KB Swings 24/16kg
10 Burpees

8 Rounds
6 Box Jumps 30/24”
4 Push Jerk 155/105lbs
2 Squat Snatch 155/105lbs

Time cap 35 min.

Fitness:

Teams of 2, alternating rounds

For time

8 Rounds
9 Bar Dips
3 Squat Snatch 115/75lbs

8 Rounds
20 KB Swings 24/16kg
10 Burpees

8 Rounds
6 Box Jumps 24/20”
4 Push Jerk 135/95lbs
2 Squat Snatch 135/95lbs

Time cap 35 min.

Oleksiy Dakhno