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Programming Week of 240311

For time Buy-in 20 c2bpull-ups 20-16-12-8-4 Alt single arm devils press goblet squats Cash out 100 double unders -or- 30 bjsd rest 3:00 then B B.
By
Shawn
Programming Week of 240311

Shawn

   •    

Day 1- Monday 240311

A. For reps

3:00 max rope climbs -or- partial rope climbs -or- pull to stand + k2elbow

3:00 max shuttle runs

3:00 max hang power cleans 95/65

3:00 max wallballs

Rest 3:00 then B

B. For reps

2:00 max rope climbs -or- partial rope climbs -or- pull to stand + k2elbow

2:00 max shuttle runs

2:00 max hang power cleans 135/95

2:00 max wallballs

Rest 2:00 then C

C. For Reps

1:00 max rope climbs -or- partial rope climbs -or- pull to stand + k2elbow

1:00 max shuttle runs

1:00 max hang power cleans 155/115

1:00 max wallballs

Day 2- Tuesday 240312

A1. 5 barbell push or split jerk from rig, rest TOM then A2

A2. 30sec hollowbody hold + 30sec flr, rest to 3:00 then back to A1 x 5

rest an additional 2:00 then B

B. AMRAP 13:00

20 calorie

15 t2b/ hkr/ t2ring/ ghd/ medball ab-mat sit-ups

10 Russian kbs 32/24

5 burpees to a 45# plate

Day 3- Wednesday 240313

50/35 db, same weight for all movements

Running clock

A. For time

Buy-in 20 c2b/pull-ups

20-16-12-8-4

Alt single arm devil’s press

goblet squats

Cash out 100 double unders -or- 30 bjsd

rest 3:00 then B

B. For time

Buy-in 20 c2b/pull-ups

20-16-12-8-4

alt hang clean & jerk

goblet lunges

cash-out 100 double unders -or- 30 bjsd

Day 4- Thursday 240314

A. AMRAP 24:00

pick one machine:

Run 400m

row or ski 500m

bike 1000m

1:00 core hold

B. Yoga

Day 5- Friday 240315

A. EMOM 12:00 skillwork

Min 1: Ring Skills (muscle ups/toes to ring/ dips/ supports/ false grip hang…)

Min 2: Single leg squat work (pistols/ high single leg step ups)

Min 3: Handstand work (push-ups, kicking up, walking, wall climbs)

Rest 3:00 then B

B. For time:

30-20-10

calories

bjsd 24/20”

push-ups

Day 6- Saturday 240316

CrossFit Open 24.3

Sign up on ZP then reserve a heat time on the white board when you arrive. First come first serve. Show up 30min before you intend to work out. Take yourself through the provided warm-up.

Day 7- Sunday 240317

RedShed Rest Day

Recovery Yoga for Athletes 9am-10:15am last week

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