Weekly CrossFit Workouts: 2/27/23-3/5/23

Monday, 2/27/23:
Stephanie’s Swedish Delight!
For Time (w/ a partner)
200 Double Unders
100 Alt DB Power Snatches (50/35)
100 Med Ball Sit Ups (20/14)
200 Double Unders
+
400m Run Cool Down Cash Out *together*

Tuesday, 2/28/23:
Every 3 minutes x 21 minutes
10/7 Cal Row
10 Front Squats @ 135/95*
10 Burpees
*FS must be UB each time*

Wednesday, 3/1/23:
“WF 10 testing”
A. In 15 minutes build to a Push Press 1RM
B. Max UB Pull-Ups x 1 set
*goal here is to pick a band combination and or
strict pull-up setup and go to absolute failure*
C. Max Push-Ups in 2 minutes
D. Max Sit-Ups in 2 minutes

Thursday, 3/2/23:
A. Snatch Complex
Every 1:30 x 15 minutes
Snatch Grip DL x 1
Hang Snatch High Pull x 1
Hang Snatch x 1
Overhead Squat x 1
*all at a moderate weight working skill*
+
EMOM x 12
minute 1 – Farmers Walk (wall to wall) (70/53)
minute 2 – Bike Erg (10/7) cal sprint

Friday, 3/3/23:
OPEN WOD 23.3- To be announced!!

Saturday, 3/4/23:
E3MOM x 18 minutes
5 Power Cleans 185/125
15 Bar Facing Burpees
+
Accessory:
3 sets (not timed):
:20-:30 L-Sit Hold
10 Sciatic Nerve Floss/side
10 90/90 rotations
https://youtu.be/y-PcFR3RskY

Sunday, 3/5/23:
In teams of 2:
150 Calorie Row
300m Partner Sandbag Carry
100 DB Push Press (50/35)
150 Calorie Row