Monday 03/11/19

Mar 11th, 2019

Category: CrossFit CDR

Monday 03/11/19

Monday, March 11, 2019
Power Clean Prep
3RM Power Clean 
Elizabeth
Squat clean

21-15-9
Squat Cleans
Ring Dips

*Dumbell Modification
Tricep Extension

 

Tuesday, March 12, 2019
A
5×3 Push Press

HAP

50/35-Row
40-KBS 53/35
30-Push Press 105/75
40-KBS 53/35
50/35-Row

 

Wednesday, March 13, 2019
200 Half Glute Bridges #
100 Oblique Crunches each side
 
AMRAP 18

18/12-Assault
15-WB 20/14#
12-Alt Dumbell Snatches
9-Toes To Bar

 

Thursday, March 14, 2019
 
 
Interval Work

**Slow down your movement

Tricep extension OH
Lateral raises
Bent o Rows
Curls
Lunge and Press
Single Leg DL
Side Lunge
Glute Bridge Pulse at top

**Spend 2 minutes on each exercise

 

Friday, March 15, 2019
Pizza Delivery
Every E2M x5
5x Squat Clean Thruster Jerks
*add weight each round
Team of 2
For time:
100x GHD Sit Ups
100x KB Snatches 53/35#
100x KB Goblet Squats
100x Burpees to 6″ target

*Team must also Row 4,000 meters. One works while other rows, and can switch whenever. Team can choose to do the movements in any order, but must finish the reps before moving to the next movement. Workout is complete when every movement is finished.
*

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