Weekly CrossFit 03/04/24 – 03/10/24

Monday 03/04/24
AMRAP 20

10 Front Squats (155/105)
20 Push Ups
400m Run

Tuesday 03/05/24

:50s on / :10s off
Row (Calories)
Box Jump Step Down
Sit-Ups
Rest
x 5 Sets

Wednesday 03/06/24
A1. Chin Over the Bar Hold x :20-:30s

rest :30s
A2. 8-10 Barbell Bent Over Row @ 20×1
rest 2 minutes x 3 sets

B. AMRAP 7
8 Alternating Dumbbell Push Press (50/35)
8 Front Rack DB Reverse Lunges (50/35)
2 Wall Walks
8/8/3 Wall Walks, 8/8,4 etc…

Thursday 03/07/24

Active Recovery Day WOD

4 Sets

500/400m Row

20 Plank Shoulder Taps

500/400m Ski

20 Air Squats

+

Coaches Choice: Mobility



Friday 03/08/24
FNL 24.2


Saturday 03/09/24
AMRAP 15

5 Toes to Bar
10 Alt DB Power Snatch (50/35)
100m Run

Sunday 03/10/24
AMRAP 20

10 DB Front Rack Box Step Ups (50/35) (20″ or knee height)
12/10 Cal Row
10 DB Push Press (50/35)
12/10 Cal Row

*split the above w/ a partner however*

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