CrossFit Programming – Week of March 16th, 2020

REMINDER: ONLY BROWN LEVELS SHOWN

For Total Reps

2 min AMRAP
10 Squat Clean 95/65
10 Burpee Over Bar
15 Box Jumps 24/20

Rest 1:00
x 6

Rounds should start on: 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00

Press
Build to Heavy 5 Reps

For Total Reps/Cals

AMRAP Strict Chinup 2020
20 sec Airbike High Effort

Rest 2:00-3:00
x 4-5

For Time

50-40-30-20-10
Toes to Bar x 1/2
Wallballs 20/14
Doubleunders x2

12 minutes

Build to Heavy
Snatch Balance + 2 OH Squats

For Time

21-18-15-12-9-6-3
Ring Dips
Double Kb Front Squat 53/35

12 min AMRAP

15 Hang Power Snatch 95/65
200m Run
15 Pullups
200m Run

*P1 = Working through the reps while P2 holds bar overhead; then switch

Make it a great week!

Talk with a coach about your goals, make a plan to achieve them.