Programming Overview: Mar. 19-25

Post OpenParty

The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!


 

Monday 3/19

A) Every 90 sec x 8 sets:

– 3 TnG push press

*build heavier than last week’s 4s

 

B) Every 6 min x 3 sets @ 90%:

– 30/24 cal row

– 20 box jump overs (24/20”)

– 15 thrusters (95/65)

*Keep aerobic and finish at the same time with a solid pace for each set.

*RX+ use 115/75.

 

Tuesday 3/20

A) E2MOM x 7-8 sets:

– bench press 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

 

B) 4 rounds for time:

– 400m run

– 15/12 CTG push-ups

– 10 CTB pull-ups

R60S

 

C) 3 sets:

– 16 alternating DB death march (walking Romanian deadlifts)

Rest as needed

 

Wednesday 3/21

A) Every 2 min x 10 sets

Sets 1-3: 3 x snatch @ 50-60%

Sets 4-6: 2 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) E2.5MOM x 4-5 sets

1: 500/400m row

2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar

*RX+ use 155/105/

 

Thursday 3/22

A) EMOM x 4 sets each:

station 1 – Supine ring rows x 10-12 reps @ 2111

station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds

station 3 – L-Sit OR hollow hold x 20-40 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

 

B) E2MOM x 4-6 sets

1: 200m run

2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges

 

C) Stretch, mobilize and mentally prepare for 18.5!

 

Friday 3/23

Open Workout 18.5 (last one!)

 

Saturday 3/24

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 3/25

8am Endurance

10am-12pm Open Gym