Weekly Workouts for March 13-17th
Category : Weeks Workouts
50-40-30-20-10 reps for time of:
kettlebell swings (M: 70lb; F: 53lb)
4 rounds of:
3 minutes of max rep rope climbs
2 minutes of max rep air-squats
2 minutes of max rep push-ups
3 minutes to run 400 meters
Ladies and gentlemen both carry 25lb plate on the run. After the run, rest for the remainder of the 3 minutes before beginning the next round.
In 20min, work up to a deadlift 1rep max
– then –
Complete as many rounds as possible in 10 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, (M: 36in; F: 30in)
21-18-15-12-9-6-3 reps for time of:
95-lb. shoulder presses
– If you are doing the Open, you will complete this at 80% effort level. Working through movements that will show up and improving technique!
CrossFit Open Workout 17.4!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!