WODs Week of 3/13

March 13, 2017

►MONDAY:

 

Focus:  E2MOM 12 minutes:

2x Push Press, 2x Push Jerk.

Choose a working weight for focus. Working up to at least 75%

 

Metcon:

4 RFT

 

1 prowler push

8HSPU

30 Double Unders

 

►TUESDAY:

 

Focus:

Deadlift 5x3 working up to 75-85% of 1RM For last set        

                
Metcon: 12 Minute AMRAP:

Run 400

15 Pullups

20, pushups

30 Airsquats

 

►WEDNESDAY:         

 

Focus:

Backsquat 70% for Speed 7x7. 90 Seconds between reps

.

Metcon: 3 RFT

30 Wallballs Unbroken,

10 toes to bar

Rest 2 Minutes

 

►THURSDAY:       

 

Focus: 5 minute EMOM 2 snatch balance at 50%

Then

10 minute EMOM 1 Full Snatch build each set to a heavy load

                
Metcon:15 Minute AMRAP:

10 Burpees over the bar (FEET MUST LAND AND START TOGETHER NO CHEATERS)

10 Snatch (115 / 85)

Run 200 M

 

►FRIDAY:

OPEN WORKOUT 17.4

 

►SATURDAY:

COACH KEVIN SURPRISE WOD

 

**REMINDER: CROSSFIT FOUNDATIONS CLASSES ARE CANCELLED THIS WEEK FOR SPRING BREAK**

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