Weekly CrossFit & Function 03/10/25 – 03/16/25

Monday 03/10/25
CrossFit:
DB Box Step-up x 6 reps per leg
rest 2 minutes x 4 sets
+
AMRAP 3
9 Back Squats (115/75)
6 alternating dumbbell snatches (50/35)
3 Toes to Bar
Rest 90 seconds x 4 Rounds

Function:
DB Split Squat x 6 reps per leg
rest 2 minutes x 4 sets
+
AMRAP 3
9 DB Squats (50/35)
6 alternating dumbbell snatches (50/35)
3 V-ups
Rest 90 seconds x 4 Rounds

Tuesday 03/11/25
CrossFit:
2 Push Jerks (taken from rack)
Rest 2 minutes x 5 sets
*Building*
+
AMRAP 12:
8 Strict Pullups
10 Single Arm DB Push Press (5/side) (50/35)
50 Double Unders

Function:
2 Push Press (Taken from rack)
Rest 2 minutes x 5 sets
*Building*
+
AMRAP 12:
8 Strict Pullups
10 Single Arm DB Push Press (5/side) (50/35)
100 Single Unders


Wednesday 03/12/25
CrossFit:
Power Clean + 2 Front Squats
rest 1:30 after each set *building* x 7 sets
+
6 Rounds
10 Power Cleans (95/65)
10 Burpees Over the Bar

Function:
Deadlift x 3 reps
rest 1:30 x 7 sets
+
6 Rounds
10 Power Cleans (95/65)
10 Burpees Over the Bar

Thursday 03/13/25
CrossFit & Function:
Strict Toes to bar x 4-5 reps
rest 2 minutes x 3 sets
+
EMOM 28
Min 1-10/7 Calorie Ski
Min 2-10/7 Calorie Row
Min 3-10/7Calorie Bike
Min 4- Rest

Friday 03/14/25
OPEN WOD 25.3

Saturday 03/15/25
OPEN WOD 25.3

Sunday 03/16/25
CrossFit & Function:
1000m Row Buy In
into
5 Rounds
20 Pull Ups
10 Push Jerks (135/85)