March 11 – March 16, 2019

Monday:

WOD: “Jackie”

1,000M Row 

50 Thrusters @ 45#

30 Pull Ups for time…

Then, Run 1 mile for time

Tuesday: 

WOD: “Fabian”

Odd Minute: 7 Deadlifts (205/135)

7 Box Jumps (24/18)

Even Minute: 48’Lunge /48′ Run/ 5 Burpees

20 Minute AMRAP

Wendesday: 

WOD: “In Over My Head”

HSPU Men-4 Women-2 (Every min on the min)

For remainder of each min C&J until 

50 C&J are reached: Men’s 135# / Women’s 85#

Thursday: 

WOD: “Tabata This”

Tabata Row (for calories)

Squats; Pullups:Pushups; Situps

Rest 1 min 

8 Cycles of each rotating each min

Friday: 

WOD:

19.4

Saturday: 

WOD: Team of 2 or individual

Cash in & out: 400m Run and 2 rope Climbs

WallBalls/Deadlifts/HSPU

BBJ overs/Pullups

for time…

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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