FridayStrength - Push Press + Push Jerk + Jerk 5 Sets3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE*Rest 2 minutes between sets. -then- "Crossfit Games:...
Programming – Week of March 6th, 2023
Monday
Strength – E90sec x 6 Rounds
5 Front Squats (Building in Weight)
Then…
“Neddy Lou”
2 Rounds for Time (RFT)
27 Lateral Burpees Over Bar
21 Barbell Clusters (95/65)
*12min Cap
Tuesday
Strength – E90sec x 6 Rounds
3 Floor Presses (Building in Weight)
Then…
“Harambe”
AMRAP 8
3 Wall Walks
6 Chest to Bar Pullups
Wednesday
Strength – E90sec x 6 Rounds
4 Strict Press (Building in Weight)
Then…
“Solar Flare”
3 Rounds for Time (RFT)
400m Run
10 Shoulder to Overhead (155/105)
*11min Cap
Thursday
“Gritty”
EMOM x 18
Min 1: 15 Russian Swings (70/53)
Min 2: 10 Hand Release Pushups
Min 3: 10 Goblet Squats (70/53)
Friday
Intramural Open WoD 23.4
TBA
Saturday – Partner WoD
“Spaghetti & Meatballs”
AMRAP 25 w/ Partner
20 Power Snatches (95/65)
30 Toes to Bar
100 Double Unders
*This can be divided up how you want between you and your partner
