Weekly CrossFit & Function Workouts 03/03/25 – 03/09/25

Monday 03/03/25
CrossFit:
Every 3 minutes for 4 sets:
5 Back Squats
+
5 rounds:
:30 Max cal sprint on Bike Erg
12 Russian kettlebell swings (70/53)
12 Front squats (75/55)
rest :90 minutes between sets

Function:
Every 3 minutes for 4 sets:
5 Sandbag Squats
+
5 rounds:
:30 Max cal sprint on Bike Erg
12 Russian Swings
12 Goblet Squats
rest :90 minutes between sets

Tuesday 03/04/25
CrossFit & Function:
EMOM 25
1 – Dumbbell Bench Press x 10 reps
2 – DB Lateral Raise x 12 reps
3 – Russian Twist with Plate or DB x :30
4 – 10 Box Jumps
5- Rest

Wednesday 03/05/25
CrossFit:
Every 2 min x 10 min:
2 Hang Power Cleans
*Building*
+
7 rounds for time of:
7 Power Cleans (95/65)
7 shoulder-to-overheads
7 Pull-ups

Function:
Every 2 min x 10 min:
2 Snatch Grip Deadlifts
*Building*
+
7 rounds for time of:
7 DB Hang Power Cleans (50/35)
7 DB shoulder-to-overheads
7 Ring Rows

Thursday 03/06/25
CrossFit & Function:
On a 25 minute clock
Run 1,000m
+
AMRAP with remaining time
10 DB Box Step-ups 20″ (50/35)
20 Sit-ups
30 Double Unders

Friday 03/07/25
OPEN WOD 25.2

Saturday 03/08/25
CrossFit:
20 rounds for time of:
2 power snatches (135/85)
3 box jumps
4 Chest to Bar Pull-ups

Function:
20 rounds for time of:
2 Strict Pull-ups
3 box jumps
4 DB Snatches (50/35)

Sunday 03/09/25
Groups of 2:
AMRAP 25:
1000m Ski
50 Medball Situps *pass the medball at the top of situp
40 DB Floor Press(50/35)
30 Wallball Partner Toss