WORKOUTS

CrossFit WOD, March 28, 2024

CrossFit – Thu, Mar 28 Warm-up Warm Up 2 sets:10 Banded Fire Hydrants (each)10 Banded Glute Bridges -into-Partner Warm UpPartner 1- 30-second RowPartner 2- 5 Deadlifts (empty-build across sets) SWOD Deadlift (1×1) In 12:00, establish a Heavy Single Deadlift. WOD Metcon (Time) Teams of 2M/M-4000m

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CrossFit WOD, March 27, 2024

CrossFit – Wed, Mar 27 Warm-up Warm Up Band Warmup-into-Snatch Warmup SWOD Power Snatch (1×1) Every 0:30 x 10 sets1 Power Snatch*Build across sets WOD Metcon (Time) 5-4-3-2-1-2-3-4-5Wall Walks*100ft Farmers Carry (2×70/50) after each set *Target time: 10-12 minutes*Time cap: 15 minutes

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CrossFit WOD, March 26, 2024

CrossFit – Tue, Mar 26 Warm-up Warm Up 2 sets20 Banded Side Steps10 Banded Squats-into-3 sets 3 Worlds Greatest Stretch (R/L)5 Back Squats (empty bar- build across sets) SWOD Back Squat (1×1) In 12:00, build to a Heavy Single Back Squat WOD Metcon (AMRAP –

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CrossFit WOD, March 25, 2024

CrossFit – Mon, Mar 25 Warm-up Warm Up 2:00 Machine-into-3 sets5 Inch worms + Dynamic Squat Stretch10 Banded Pull Aparts5 Bench Press (empty bar, build across sets) SWOD Bench Press (1×1) In 12:00, build to a Heavy Single Bench Press WOD Metcon (Time) 5 Rounds27

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CrossFit WOD, March 24, 2024

CrossFit – Sun, Mar 24 WOD Metcon Partner Workout 22:00 Max Cal Row *One partner rows while the other partner holds a sandbag in the bear carry position or 2 KB’s in the front rack position *switch as needed

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CrossFit WOD, March 23, 2024

CrossFit – Sat, Mar 23 Warm-up Warm Up 2 sets:10 Burpees120m Jog-into-3 Rds with partner (alternating)10m Sled Push (lighter than workout weight)4 Up Downs + Box Step Up 10 Dumbbell Deadlifts (light) WOD Metcon (Time) Teams of 2250m Sled Push (4x45s/3x45s) 50 Burpee Box Get

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CrossFit WOD, March 22, 2024

CrossFit – Fri, Mar 22 Warm-up Warm Up 3:00 Machine-into-Band Warmup-into-Wall Walk Progression-into-3 sets5 Clean Grip Deadlifts (empty bar)4 High Hang Muscle Cleans3 Hang Power Cleans2 Power Cleans-into-Build and overload clean WOD Metcon (Time) 1-2-3-4-5-6-7-8Power Cleans (185/125)Wall Walks * Target time: Sub 10 minutes* Time

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CrossFit WOD, March 21, 2024

CrossFit – Thu, Mar 21 Warm-up Warm Up 3 Rds30 sec Air Bike (easy)20 sec Air Bike (mod)10 sec Air Bike (hard)30 Single Unders5 Back Squats (empty bar – build across) SWOD Back Squat (5×2) Every 2:00 x 5 sets 2 Back Squats @85% of

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CrossFit WOD, March 20, 2024

CrossFit – Wed, Mar 20 Warm-up Warm Up 2 sets:15 Banded Pull Aparts15 Banded Face Pulls-into-8:00 easy amrap45-second Row10 Sit Ups2 inchworm WOD Metcon (AMRAP – Reps) Every 5:00 x 5 sets30/24 Cal Row20 Toes to BarMax Shoulder to Overhead (115/80) *Cap each round 4:00

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CrossFit WOD, March 19, 2024

CrossFit – Tue, Mar 19 Warm-up Warm Up Hip Halo Warm Up-into-3 sets:5 Inch Worms10 Iron Cross5 Deadlifts (empty bar- build across sets) SWOD Deadlift (5×2) Every 2:00 x 5 sets 2 Deadlifts @85% of Heavy Single WOD Metcon (Time) 3 Rounds15 Deadlifts (225/155)15 Burpee

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