CrossFit Workouts – Week of March 4th, 2024

Monday
“Tony Perkis”
For Time
1000m/800m row
50 Pushups
200 Double Unders
50 Pushups
1000m/800m Row

Tuesday
Strength – EMOM x 5min
5 Back Squats @ 60% of Heavy Single

-then-

“Now I eat success for breakfast, with skim milk”
For Time
50 V-Ups
50 Box Jump Overs (20″)
50 Toes to Bar
50 Jumping Split Lunges
50 AbMat Sit Ups

Wednesday
Strength – EMOM x 8min
2 Power Clean & Jerks @ 60-75% of Heavy Single

-then-

“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
EMOM x 6min
Odd: 15 Wall Balls (20/14)
Even: 12/10 Calorie Air Bike

-2min rest-

EMOM x 6min
Odd: 10 Thrusters (95/65)
Even: 12/10 Calorie Air Bike

Thursday
“This is the day when we separate the men from the boys”
AMRAP 15
200m Run
15 American Kettlebell Swings (53/35)
10 Burpees

Friday
“CrossFit Games Open WoD 24.2”
TBA

Saturday – Partner WoD
“Don’t put twinkies on your pizza”
Teams of 2 – 3 Sets Each (1:1)
3 Rounds of
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Pushups