Monday 03/02/26
CrossFit:
Back Squat x 5 reps
rest 2 minutes x 5 sets
+
3 Rounds
30 Double Unders
10 Single DB Box-Step-ups 50/35 20″
10 Single Arm DB Snatches (5 left/5 right)
Function:
Back Squat x 5 reps
rest 2 minutes x 5 sets
+
3 Rounds
60 single unders
10 Single DB Box-Step-ups 50/35 20″
10 Single Arm DB Snatches (5 left/5 right)
Tuesday 03/03/26
CrossFit :
A1. Side Hollow Hold x:15 per side
A2. Copenhagen Plank x:15 per side
Rest 2 minutes x 4 sets
+
AMRAP 14
20 Push-ups
10/7 cal Ski
20 Sit-ups
Function:
A1. Side Plank x:15 per side
A2. Copenhagen Plank x:15 per side
Rest 2 minutes x 4 sets
+
AMRAP 14
20 DB Floor Press 35/20
10/7 cal Ski
20 Sit-ups
Wednesday 03/04/26
Crossfit:
Every :90 x 6 rounds:
1 Power Clean + 1 Hang Power Clean
*building
+
5 Rounds For Time:
10 Power Cleans, 155/105 Ib
15 Burpee Box Jumps (24″/20″)
Function:
Every :90 x 6 rounds:
2 Snatch Grip Deadlifts
+
5 Rounds For Time:
10 Deadlifts 155 / 105 Ib
16 Step-ups (24″/20″)
Thursday 03/05/26
CrossFit:
Strict Toes to bar x 4-5 reps
rest 2 minutes x 3 sets
+
EMOM 28
Min 1-12/7 Calorie Ski
Min 2-12/7 Calorie Row
Min 3-12/7Calorie Bike
Min 4- Rest
Function:
Strict Hanging Knees to Chest or Toes to Post x 4-5 reps
rest 2 minutes x 3 sets
+
EMOM 28
Min 1-12/7 Calorie Ski
Min 2-12/7 Calorie Row
Min 3-12/7Calorie Bike
Min 4- Rest
Friday 03/06/26
Open WOD 26.2
Saturday 03/07/26
CrossFit & Function:
10-9-8-7-6-5-4-3-2-1 Deadlifts 155 / 95 lb
5 Strict Pull-ups after each round of squats
Sunday 03/08/26
Partner WOD
Groups of 2:
AMRAP 25:
1000m Row
50 Medball Situps *pass the medball at the top of situp
30 DB Floor Press(50/35)
20 DB Bent Over Rows (50/35)