Sunday, March 12 - Saturday, March 18

Sunday, March 12 - Rest Day

 

Monday, March 13

Strength: Back Squat

  • 3x10

WOD: 3 Rounds for Time

  • 15 Clusters (63/95)
  • 10 Bar-Facing Burpees

Olympic Lifting - 6:30PM

  • Narrow Grip Overhead Squat w/ 3 sec. Pause at Bottom - 3x3
  • Snatch Balance - 3-3-2-2-1
  • Snatch (above the knee) + Snatch (below the knee) + Snatch - 5 sets

Accessory Work

  • Front Rack Barbell Lunge - 3x6/leg
  • Tall Box Jump - 5x2
  • Supine Ring Row - 3x10 (view here)
  • Side Plank - 3x30 sec/side

Tuesday, March 14

Strength: Deadlift 

  • 2x3 at 75-80%; 2x2 at 80-85% of 1 Rep Max

WOD: Buy-In + AMRAP in 15 Minutes

Buy-In

  • 50 calorie Row

then in remaining time AMRAP of...

  • 5 Deadlift (153/225)
  • 10 Box Jump (20/24)
  • 15 Wall Ball (14/20) (10/10)

 

Wednesday, March 15

Strength: 10 Minute MOMO

Push Jerk

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 12 Minute Ladder

3-6, 6-9, 9-12. 12-15, 15-18...

  • Power Clean + Jerk (93/135)
  • Toes to Bar

Olympic Lifting - 6:30PM

  • Jerk Balance - 3x3 (view here)
  • Power Jerk + Split Jerk - 5 sets
  • Clean + Hang Clean (above the knee) + Split Jerk - 5 sets

Accessory Work

  • KB Step-Ups - 3x6/leg
  • Deficit HSPU - 3x3-5
  • Push-Ups - 3x10-12
  • Barbell Good Morning - 3x10

 

Thursday, March 16

Strength: 10 Minute EMOM

Minute 1:

Minute 2:

  • 30 second Arch Hold

WOD: TABATA (x2)

  • Row (calories)
  • Shuttle Sprint
  • Double Unders

 

Friday, March 17 - No 5:30PM Class Tonight due to Friday Night Lights event!

WOD: WOD: 13 Minute AMRAP

CrossFit Games Open 17.4 (compare to Open 16.4)

  • 55 deadlifts (153/225)
  • 55 Wall Ball (14/20) (9'/10')
  • 55 cal. Row
  • 55 Handstand Push-Ups or Hand Release Push-Ups

*Join us at 5:30PM for the 4th week of Friday Night Lights at CrossFit Eden Prairie! The athlete debrief starts at 5:30PM, workout kicks off after 6:00PM. Members, family, & friends are encouraged to attend! 

 

Saturday, March 18

Partner WOD: Max Efforts

5 Minute AMRAP

  • Max Burpees

5 Minute AMRAP

  • Max KB Swings (35/55)

5 Minute AMRAP

  • Max MB Sit-Ups (14/20)

5 Minute AMRAP

  • Box Step-Ups (20/24)

*Reps can be broken between pairs however you need.

Posted on March 12, 2017 .