CrossFit Programming – Week of March 23, 2020

CrossFit Programming – Week of March 23, 2020

 


 

Monday

“Back and Forth”

For Total Reps

Tabata Mash
Single-arm KbS 53/35
alt L/R  ea/round
Pushups

Rest 2:00

Tabata Mash
Abmat Situps
Ring Rows  feet elevated

 

Tuesday

“Frozen Peas”

16 minutes
1k Run   Buy-in

AMRAP

8 HSPU
10 Front Squats 115/85
12 Anchored Situps

 

Wednesday

“Garage Door”

4-7 Sets For Quality
5 Strict TtB
AMRAP Strict Press 95/65
10 Front Rack Lunges
Rest 1:00

 

Thursday

“Combo Platter”

AMRAP 25
10 Wallballs 20/14
10 Box Jumps 24/20
10 American KbS 53/35
25 Doubleunders

 

Friday

Power Clean

15 minutes
Build to a Heavy
3 Reps

 

“Phenom”

For Time

15-12-9
Hang Power Clean 135/95
CTB Pullup
Burpee Over Bar

 

Saturday

“Do-si-do”

In Partners

For Time
150 Cal Row
150 Cal Airbike/Ski → 200 Box Stepups 24/20 

*Partner accumulates Farmer Carry 30m 53/35 while other works

 


 

REMINDER:  ONLY BROWN LEVELS SHOWN

Schedule your free intro

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

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit