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031918-032318

March 18, 2018

 

Monday 031918

 

Gymnastics

EMOM X 9

Min 1- 1 Min Hand Stand Hold

Min 2- 5 Strict Pull Ups or 5 Negative Pull Ups... No bands

Min 3- 5 Ring Rows + 5 Kipping Pull Ups (No Butterfly)

 

Conditioning

100-80-60-40-20: Double Unders 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

 

Tuesday 032018

 

Strength

Front Squat

Build to a heavy FS

 

5 Rounds, Every 3 Minutes: 
300/250 Meter Row
9 Thrusters (95/65)

 

Wednesday 032118

 

Strength

Push Press

3X10

 

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

 

Thursday 032218

 

Take 15-20 minutes and prepare yourself for the last day of the open tomorrow. Get ready for a burner and probably Thrusters and Chest to bars! We believe a repeat of 13.5!

Make sure your shoulders, hips, and ankles are freshly flossed and ready to move!

 

21-18-15-12-9-6-3
Calorie Row 
Kettlebell Swings (53/35)

 

Friday 032318

Closing out the 2018 CrossFit Open

18.5

 

Saturday 032418

 
Workout for the class of the day will be announced that morning!

Plan on a partner workout and some Rope Climbs!

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