Sunday, March 5 - Saturday, March 11

Sunday, March 5 - Rest Day

 

Monday, March 6

WOD: TABATA (x2)

  • Row (calories)
  • KB Swings (35/55)
  • Double Unders
  • Push-Ups (round 1)/Back Extensions (round 2)

Olympic Lifting - 6:30PM

  • Press in Split - 3x3
  • Push Press + Power Jerk + Split Jerk - 5 sets
  • Clean + Hang Clean Above the Knee - 5 sets
  • Stage Clean Pull - 3x2 (view here)

Accessory Work

  • Behind the Neck Barbell Lunge - 3x6/leg
  • Empty (back rack) Barbell Squat Jumps - 3x8
  • Strict Pull-Ups - 3xmax
  • Hollow Rocks - 3x10-12

 

Tuesday, March 7

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 70-75% of 1 Rep Max

WOD: 10 Minute Ladder

1-1-1, 2-2-2, 3-3-3, 4-4-4, 5-5-5...

  • Overhead Squat (93/135)
  • Bar-Facing Burpee
  • Tall Box Jump (24"/30")

 

Wednesday, March 8

Strength: 10 Minute EMOM

Minute 1:

  • 5 Inverted Burpee w/ 3 sec. Handstand Hold (view here) or Candlesticks

Minute 2:

  • 30 sec Hollow Hold

WOD: 15 Minute AMRAP

  • 5 Chest to Bar Pull-Ups
  • 10 Barbell Sumo Deadlift High Pull (53/75)
  • 25 Wall Balls (14/20) (10/10)

Olympic Lifting - 6:30PM

  • Narrow Grip Overhead Squat w/ 2 sec Pause at Bottom - 3x3
  • Snatch Balance - 3-3-2-2-1
  • Snatch + Hang Snatch Above the Knee - 5 sets
  • Stage Snatch Pull - 3x2 (view here)

Accessory Work

  • Barbell Front Rack Step-ups - 3x6/leg
  • Deficit Handstand Push-Up - 3x3-5
  • Strict Dips - 3x8-10
  • Russian KB Swing - 3x8

 

Thursday, March 9

Skill Work: Pistols 

WOD: 21 Minute EMOM

Minute 1:

  • 10 Shuttle Sprints

Minute 2:

  • 175M Row 

Minute 3:

  • 10 PVC Sit-Ups

 

Friday, March 10 - No 5:30PM Class Tonight due to Friday Night Lights event!

WOD: 12 Minute AMRAP

CrossFit Games Open Workout 17.3 (modified)

3 Rounds

  • 6 Jumping Pull-Ups 
  • 6 Squat Snatch (33/45)

3 Rounds

  • 7 Jumping Pull-Ups
  • 5 Squat Snatch (53/75)

3 Rounds

  • 8 Jumping Pull-Ups
  • 4 Squat Snatch (63/95)

3 Rounds

  • 9 Jumping Pull-Ups
  • 3 Squat Snatch (73/115)

3 Rounds

  • 10 Jumping Pull-Ups
  • 2 Squat Snatch (93/135)

3 Rounds

  • 11 Jumping Pull-Ups
  • 1 Squat Snatch (103/155)

*Join us at 5:30PM for the 3rd 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 11

WOD: Buy-In + 3 Rounds for (Total) Time

Buy-In

  • 50 Thrusters (33/45)

then...3 Rounds for Time

  • 25 Burpees
  • 25 MB Clean (14/20)
  • 25 Box Step-Ups (20"/24") 
Posted on March 5, 2017 .