Weekly Workouts March 20th-24th

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CrossFit Chicks

Weekly Workouts March 20th-24th

Monday

International Bench Press Day!

We are going to start a Wendler Bench Press cycle at the gym so today is our initial testing day.

Establish a 1RM (1 rep max) in 20 min

– Then –

“Elizabeth”  10 min time cap:

21-15-9 reps for time of:
Cleans (M: 135; W: 95)
Ring dips

***9:30am and 12:30pm classes are the designated 17.4 make up times, normal programming in all other classes.

Tuesday

20 min to

Hang power snatch 3-3-3-3-3 reps

– Then –

20 min time cap, 2 rounds for time of:
Run 400 meters
15 pull-ups
50 air-squats
15 pull-ups

Wednesday

Back squat 3-3-3-3 reps; establish 3RM (3 rep max)
Thruster 3-3-3-3 reps; establish 3RM (3 rep max)
4 attempts at a max L-sit hold for time

Thursday

For time:
20-calorie bike
Clean and jerks, 20 reps (M: 165lb; W: 115lb)
20-calorie bike

– If you are doing the Open, you will complete this at 80% effort level.

Friday

CrossFit Open Workout 17.5!!!
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!!