Sunday, March 15 - Saturday, March 21

Sunday, March 15 - No Class

 

Monday, March 16

Strength: Overhead Squat

  • 5x2

WOD: EMOM x 3

7 Minute EMOM

  • 175M Row

7 Minute EMOM

  • 7 Front Squat (63/95)
  • 7 Push Press (63/95)

7 Minute EMOM

  • 15 KB Swings (35/55)

 

Tuesday, March 17

Strength: Max Pull-Ups

  • 3 attempts

WOD: 5 Rounds for Time

  • 400M Run
  • 20 Alternating Pistols

 

Wednesday, March 18

Strength: Clean

  • 5x3

WOD: 21-15-9

  • Hang Clean (103/155)
  • Bar-Facing Burpees

 

Thursday, March 19

Skill Work: Handstands/Handstand Walks

Strength: Strict Press

  • 5x2

Max Efforts for Time:

  • 500M Row
    • 2 attempts
  • 400M Run
    • 2 attempts

*Rest to full recovery between max effort attempts 

 

Friday, March 20

WOD: 8 Minute Ladder and AMRAP

"CrossFit Games Open Workout 15.4"

8 Minute Ladder: 3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9...

  • HSPU
  • Clean (123/185)

OR

8 Minute AMRAP

  • 10 Push Press (63/95)
  • 10 Clean (73/115)

 

Saturday, March 21 

WOD: 15 Rounds for Time (compare to 11/22/14)

  • 6 Shuttle Sprints
  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

*All athletes competing in the CrossFit Games Open are invited to join us at 12PM at CrossFit Prior Lake to complete their workout

**Premier Sports and Spine will be onsite to offer free taping and treatment before/after workouts

***Spectators are encouraged to attend

Posted on March 15, 2015 .