Weekly CrossFit Workouts: 3/6/23-3/12/23

Monday, 3/6/23:
A. E2MOM x 16 minutes
Hang Squat Clean x 3 reps *building*
+
5 rounds:
15 Goblet Squats (70/53)
20 Dumbbell Deadlifts (50/35)

Tuesday, 3/7/23:
Every 5 minutes x 25 minutes
20/16 Calorie Row
21 Hand Release Push-Ups
50 Double Unders

Wednesday, 3/8/23:
A. 4 sets:
Push Press x 8 reps @ 65%
rest 2:30 x 4 sets
+
EMOM x 16 minutes
odd – 8-10 Strict Pull-Ups
even – 20 Sit-Ups

Thursday, 3/9/23:
A. Snatch Complex
Every 2:30 minutes x 15 minutes (6 sets)
3 Snatch Grip DL
3 Snatch High Pulls
3 Power Snatch
*all at moderate weight working on skill*
+
5 sets (not for time)
14 Alt. DB Snatch AHAP
:30 Hanging Tuck Hold

Friday, 3/10/23:
A. Back Squat (20 minutes to build to a 1RM) – new set every 2 min
0-2
10 reps @ empty bar
2-4
8 reps @ 33%
4-6
6 reps @ 50%
6-8
4 reps @ 70%
8-10
2 reps @ 75-80%
10-20
Attempt tough singles every 2 minutes
+
For Time:
30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)

Saturday, 3/11/23:
For time:
3000/2400m Bike Erg
50 Toes to Bar
30 Clean & Jerks (135/95)

Sunday, 3/12/23:
AMRAP 20
*follow the leader*
100m Row
6 step ups (20″)
6 squat thrusts
6 russian swings 53/35
rest :30 after each set