Week of March 18, 2019

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Monday

Warm Up / Mobility:  5 Rounds of "Cindy" (5 pull ups + 10 push ups + 15 Air squats)

Strength:  Paused Bench Press

*Work up to a heavy single 3 sec. paused bench press for the day, then drop to 85% and do 3x3 with 3 second pause on each.

WOD

 A.)    5 Rounds:

        30 secs. Max Cal Assault Bike

        30 secs. Max Strict Press (95/65)

        *Rest at least 1 min. between rounds

       

 *Rest 5 min between A & B   
 

B.)    5 Rounds:

        30 secs. Max Burpee Box Jump Overs (24/20)

        30 secs. Max Wall Balls

        *Rest at least 1 min. between rounds

 *Record Reps for A & B 

Extra Credit

 3 x 90 ft. KB Single arm farmers carry (70/53)


Tuesday

Warm Up / Mobility:  3 Rounds

Even-  12/9 Cal Row

Odd- 16 FR Lunges

Strength:  A.) 3 sec Paused Front Squat

    *Work up to a heavy single 3 sec. paused front squat for the day, then drop to 85% and do 3x3 with 3 second pause on each.

    B.) 3 x 5 strict chin ups with 3 sec hold with chin above bar

WOD

90 Double Unders (2x singles)

   27 Pull Ups

   18 KB Swings (70/53)

   80 Double Unders

    24 Pull Ups

    16 KB Swings

    70 Double Unders

    21 Pull Ups

    14 KB swings

 *extra challenge: c2b pull ups

Extra Credit

3x20 Hammer Curls


HIITuesday (6:30pm)

Death By Wallballs

-Start with 5 burpees and 1 wall ball, continue to add 1 wallball each round until you are unable to complete the required number within 60 seconds. Then take 1 minute rest and continue without burpees

-20 min cap

WOD

15 min AMRAP

10 KBHP

10 Burpee to plate

10 Dips

10 OH Plate Lunges

10 Dmbl S2OH (Alt every 5)

10 Dmbl Box Step Ups


Wednesday

Warm Up / Mobility:  3 Rounds

10 Cal Bike + 10 Pushups + 5 Power Snatch

Strength:  Power Clean & Jerk    

    6 x 3 @ 80-85% of 1 rm power clean & jerk (drop after each rep) 

WOD

For Time:

    9 Cal Row

    9 Power Snatch (115m/75w)

    15 Cal Row

    15 Power Snatch

    21 Cal Row

    21 Power Snatch

*12 Min Time Cap

Extra Credit

Every 30 secs for 5 min complete 5 burpees as fast as possible, then rest the remainder of the 30 sec.


 

HIIThursday (6:30pm)

Burpee Broad Jump Relay 

WOD

5 RFT (20 min cap)

10 Pullups

20 Dmbl Thrusters

30 Box Jumps

40 Sit Ups

50 Jump rope


Friday

Warm Up / Mobility: 

Strength:  Off

WOD

 19.5!¬† Wear your CrossFit Heights gear!

 

Extra Credit

BYOB

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

A.) In 15 min.

    2000m Row (switch every 250m)

    Then, with remaining time

    AMRAP

    20 SDHP (95/65)

    20 Dips

    30 Double Unders (Each)

    *For SDHP and Dips alternate every 5 reps. Each person must do 30 DU's before starting next round (can be done at the same time).

REST 7 min. between A&B

B.) AMRAP in 15 min.

    25 Wall Ball (20/14)

    25 SH2OH

    25 Cal Assault Bike

    25 Hang Power Cleans

    *Starting weight is 115/75 for SH2OH and Hang Squat Cleans.  Every Round add 20lbs to the SH2OH and Hang Power Cleans