March 2015

Tuesday March 31st

Strength

Hang Power Clean

Spend 20 Mins working up to Heavy 2RM

 

Metcon

Helen

 

3 RFT

Run 400m

21 Kettlebell swings

12 Pull-ups ( Scale is inverted BB Row)

 

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Monday March 30th

Strength

Back squat

3 x 5

Press

3 x 5

 

Metcon

AMRAP 2 Double-Unders (if you get to 75, move on to…)
AMRAP 2 Hang Cleans (if you get to 15, move on to…)
AMRAP 1:30 Double-Unders (if you get to 50, move on to…)
AMRAP 1:30
Hang Cleans (if you get to 10, move on to…)
AMRAP 1 Double-Unders (if you get to 25, move on to…)
AMRAP 1
Hang Cleans (if you get to 5, stop.)

 

Your goal is 150 Double-unders and 30 Hang Cleans < 9:00. If you finish, your score is your time. If not, score is double-unders/Hang Cleans.

Beginners: 10 x 3 Hang Cleans resting 30 sec between efforts. Then practice Double-Unders for 5 minutes.

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Sunday March 29th

Mobility

Quads and T Spine

 

Metcon
 

Partner WOD Teams of Three

 

5 RFT

 

45 Burpees
45 Box Jumps
45 Flutter Kicks
45 KB Swing
 

Rest 2 minutes between sets

 

One partner works at a time, and completes 15 reps of each movement, before the next partner does 15 reps and so on. Once they finish 45 reps of Burpees, then they move onto the Box Jumps, and complete 45 reps in total, and then move onto Flutter Kicks , and complete 45 Flutter Kicks as a group, and then 45 KBS, and then rest 2 minutes, and complete for a total of 5 sets

 

 

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Thursday March 26th

 

Mobility

Squat Therapy

 

Metcon

“Cowboy”

AMRAP 12

30cal Row
15 Overhead squats (95/65)

**Courtesy of Crossfit New England**

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Wednesday March 25th

 

Skill/Strength

Thruster
 

Try to find a heavy single

 

Metcon

 

4 RFQ
 

10 Thrusters (50%)
10 Hand Release Burpees
10 Box Jumps
200m Run

Focus on breathing

**2min Rest between rounds**

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Tuesday March 24th

 

 

Skill/Strength

Overhead Squats

 

Metcon

3 RFT

 

15 Pull Ups
10 Cleans
10 KB Squats Each Side
 
 
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Monday March 23rd

 

Skill

Pistols

 

Metcon

4 RFQ

 

30 KB Cleans (15 Each Arm)
12 Alt. pistols
10 TTB

1min Rest between rounds

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Sunday March 22nd

Metcon

Partner WOD
 

21-15-9
 

KBS
Box Jumps

 

Partner 1 does 21 KBS, then partner 2 does 21 KBS, then Partner 1 does 21 Box Jumps, then Partner 2 does 21 Box Jumps, and so on until both finish 9 KBS and 9 Box Jumps 

 

Then right into the following of:

Row 2000 Meters or Airdyne 200 Calories or Run 1600m
Break up whatever way each time wants to break up

 

21-15-9
 

DB Squats
Burpees

 

Partner 1 does 21 DB Squats, then partner 2 does 21 DB Squats,, then Partner 1 does 21 Burpees, then Partner 2 does 21 Burpees and so on until both finish 9 DB Squats and 9 Burpees
 

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Friday March 20th

Strength

Back Squat

3-3-3-3-3
 

Metcon

3 RFQ and Pace

 

4 Mins To Complete

6 Pull Ups(Strict) /12 Ring Rows
9 Box Overs
12 KB Swings
15 Air Squats

After 3 Mins Stop even if you have not completed all Reps
 

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Thursday March 19th

 

Skill/Strength

Snatch
 

Metcon

3RFT

400mRun/500m Row
10 Thrusters
20 Lateral Hops

**15min Cap**

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