Chelsea CrossFit Training Center

3/25-3/31 Workouts

3/25/18 SUNDAY

Strength:

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

WOD:

  • 2 RFT:
    • 25 Push Press (115/80)
    • 100 DU

 

ALL OUT

???

3/26/18 MONDAY

Core:

  • AMRAP – 6 min
    • 10 V-Ups
    • 10 Supermans
    • 10 Sit-ups
    • 10 Supermans

WOD:

  • AMRAP – 15 min
    • Row 10 cal
    • 10 Box Jumps (24/20)
    • 10 Russian KB Swings (70/53)
    • Row 15 cal
    • 15 Box Jumps (24/20)
    • 15 Russian KB Swings (70/53)
    • Row 20 cal
    • 20 Box Jumps (24/20)
    • 20 Russian KB Swings (70/53)
    • *Then go back to 10 reps of each movement and start over

 

ALL OUT

???

3/27/18 TUESDAY

Gymnastics:

  • For time (6 min cap):
    • 1-2-3-4-5-6-7-8-9-10
      • Strict Handstand Push-up

WOD:

  • 4 Rounds:
    • Row 15/12 cal OR Bike 15/10 cal
    • 10 Front Squats
      • R1: 70% of 5RM
      • R2: 75% of 5RM
      • R3: 80% of 5RM
      • R4: 85% of 5RM
    • Rest 1 min between rounds
    • *If athlete doesn’t know 5RM Front Squat, then start @ 55% of 1RM Front Squat

 

ALL OUT

???

 

3/28/18 WEDNESDAY

PARTNER WOD:

  • AMRAP – 25 min
    • 10 Squat Clean Thruster (115/80)
      • Weight should be heavy enough that you cannot touch and go
      • Alternate every rep
    • Run 100m
    • 15 Squat Clean Thruster (115/80)
    • 20 Pull-ups (Split up reps anyway you want)
    • 20 Squat Clean Thruster (115/80)
    • Run 100m
    • 25 Squat Clean Thruster (115/80)
    • 20 Box Jumps (Split up reps anyway you want)
    • 30 Squat Clean Thruster (115/80)
    • Run 100m
    • 35 Squat Clean Thruster (115/80)
    • 20 Burpees
    • 40 Squat Clean Thruster (115/80)
    • Run 100m
    • 45 Squat Clean Thruster (115/80)
    • 20 Sit-ups
    • 50 Squat Clean Thruster (115/80)
    • Run 100m

 

ALL OUT

???

3/29/18 THURSDAY

CROSSFIT

Strength:

  • EMOM – 10 min
    • Power Clean + Push Press
      • Build to heavy single

WOD:

  • “Diane”
    • For time:
      • 21-15-9
        • Deadlift (225/155)
        • Handstand Push-up

 

ALL OUT

???

 

3/30/18 FRIDAY

Gymnastics + Strength:

  • EMOM – 5 min
    • 5 Weighted Ring Rows
      • Athlete holds DB between legs
  • EMOM – 5 min
    • 5 Weighted Box Dips
      • Athlete holds DB between legs

WOD:

  • AMRAP – 5 min
    • 5 Box Jumps
    • 5 Air Squats
    • 5 TTB/KTE/V-Ups
  • Rest 2 min
  • AMRAP – 5 min
    • 10 Box Jumps
    • 10 Air Squats
    • 10 TTB/KTE/V-Ups

 

3/31/18 SATURDAY

CROSSFIT

Strength:

  • E2MOM – 10 min
    • Back Squat: 5 reps
      • 65-70%

WOD:

  • AMRAP – 10 min
    • 10 Power Snatch (75/55)
    • 10 Pull-ups
    • Run 200m

 

O LIFT

  1. E2MOM – 10 min
    1. Power Clean + Split Jerk
  1. 70-75% of 1RM Clean
  1. E2MOM – 8 min (4 sets)
    1. Back Squat: 3 reps
  1. 70-75% of 1RM BSQ
  2. SPEED
  1. E2MOM – 8 min
    1. Snatch Pull: 2 reps
  1. 100% of 1RM Snatch

 




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