Strength / Skill
Finish CrossFit Total
PARTNER WOD
2 person Partner Sprints
6 min
6/5cal Asault Bike
5 burpee box jump overs
2 min transition
6 min
8/7 Row
10 WB
2 min transition
6 Min
6/5 Ski Erg
5 T2Rings
RX+ bike 8/7 row 10/9 erg 8/7
Tuesday 3/16/2021
Strength / Skill
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90+3x
Metcon
3 rds
5min amrap
90 sec after each rd
5 Pull up
10 Push up
15 Air Squat
SC - ring row, press ups
Monday 3/14/2021
Warmup
General Warm-Up
5 minutes of singles or double/ under practice.
Prep Work
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats
Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
Benchmark
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one
Thursday 3/11/2021
Strength / Skill
A: Snatch Pull from hang + Snatch from the hang +
Power Snatch
Warm up with empty bar - 10x hang snatch then, build to moderate load - main focus is on technique
WOD
7 RFT
25 DU
7 Power Snatch 95/65
rx+ 135/95