Weekly CrossFit Workouts: 3/13/23-3/19/23

Monday, 3/13/23:
A Front Squat
5 x 5 @ 70% of 1RM
rest 2:30
+
8 sets (for quality)
1 HEAVY Front Squat (from rack)
8 HIGH Box Jumps
rest as needed after each set
*score = weight + box jump height*

Tuesday, 3/14/23:
Every 5 minutes x 25 minutes
350/300m Ski
15 Toes to Bar
10 Handstand Push-Ups

Wednesday, 3/15/23:
A. E2MOM x 16 minutes
Push Press x 6 reps @ 70-75%
+
AMRAP 20
400m run
Max UB Pull-Ups

Thursday, 3/16/23:
A. Snatch Complex
Every 2 min x 12 min (6 sets):
2 Snatch High Pulls
2 Hang Power Snatch
1 Hang Squat Snatch
+
4 Sets:
12 Power Snatches (95/65)
10 Burpees over the bar

Friday, 3/17/23:
A. Back Rack Reverse Lunges x 14 (total) Reps
Rest 2 min x 4 sets
+
AMRAP 10:
20 Russian KB Swings (70/53)
50 DU’s

Saturday, 3/18/23:
For Time:
21-15-9-9-15-21
Row Cals
Thrusters (95/65)

Sunday, 3/19/21:
AMRAP 24:
300m Run *together*
30 Med Ball Situps *together*
30 DB Deadlifts (50/35)
30 DB Push Press (50/35)
*Deadlifts & Push Press Split However*