Chelsea CrossFit Training Center

3/18-3/24 Workouts

3/18/18 SUNDAY

CROSSFIT

Core:

  • For time:
    • 50 TTB

WOD:

  • AMRAP – 6 min
    • 9 Push Press (135/95)
    • 9 Deadlifts (135/95)
  • Rest 2 min
  • AMRAP – 6 min
    • 7 Push Press (155/110)
    • 7 Deadlifts (155/110)
  • Rest 2 min
  • AMRAP – 6 min
    • 5 Push Press (175/125)
    • 5 Deadlifts (175/125)

 

ALL OUT

???

3/19/18 MONDAY

CROSSFIT

Strength:

  • E2.5MOM – 12.5 min
    • Overhead Squat: 5 reps
      • Start @ 60% of 1RM OHS and build to heavy set of 5 reps

WOD:

  • “Nancy”
    • 5 RFT:
      • Run 400m
      • 15 Overhead Squats (95/65)

 

ALL OUT

???

3/20/18 TUESDAY

CROSSFIT

Strength:

  • E3MOM – 12 min
    • Strict Overhead Press: 8 reps
      • As heavy as possible

WOD:

  • “Dumbbell DT”
    • 5 RFT:
      • 12 DB Deadlifts (50/35)
      • 9 DB Hang Cleans (50/35)
      • 6 DB Push Jerk (50/35)

 

ALL OUT

???

 

3/21/18 WEDNESDAY

CROSSFIT

Strength:

  • E3MOM – 12 min
    • Back Squat: 8 reps
      • As heavy as possible

WOD:

  • “Accelerated Death By Wall Ball / Slamball”
    • EMOM – 14 min
      • Min 1: 2 Wall Ball (20/14)
      • Min 2: 2 Slamball (30/20)
      • Min 3: 4 Wall Ball
      • Min 4: 4 Slamball
      • …etc.
      • *If athlete fails before 5 min, subtract 4 reps from each and start over.
      • *Every athlete MUST get at least 10 minutes of total work.

 

ALL OUT

???

3/22/18 THURSDAY

CROSSFIT

Strength + BB Cycling:

  • E3.5MOM – 14 min (4 sets)
    • 8 Power Cleans (TnG) + 8 Push Jerks (UB)
      • Work at 55-65% of 1RM C&J

WOD:

  • AMRAP – 6 min
    • 10 Thrusters (45/35)
    • 10 CTB Pull-ups

 

ALL OUT

???

3/23/18 FRIDAY

CROSSFIT

WOD:

  • “18.5”

 

3/24/18 SATURDAY

CROSSFIT

Strength + BB Cycling:

  • E3.5MOM – 14 min (4 sets)
    • 8 Power Snatch (TnG) + 8 OHS (UB)
      • Work at 55-65% of 1RM Snatch

WOD:

  • AMRAP – 6 min
    • 5 ea. Wtd. Box Step-ups
      • Hug Slamball against chest (30/20)
    • 10 Slamballs
    • Run 100m

 

O LIFT

  1. EMOM – 6 min
    1. Power Clean + Push Jerk + Narrow Grip OHS
  1. Keep weight light (45-50% of 1RM C&J)
  2. Adjust grip wider after Push Jerk, if necessary
  3. Work on shoulder & T-Spine mobility
  1. E2MOM – 10 min
    1. Power Snatch: 2 reps
  1. 75-80% of 1RM Power Snatch
  1. E3MOM – 9 min
    1. Front Squat: 5 reps
  1. Working range: 70-75% of 1RM FSQ

 

 

 




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