MONDAY, March 9
Warmup: Athlete’s choice of cardio for at least 3 minutes, then 2 rounds: 10 burpees, 10 sit-ups, 6 goblet squats, 10 med ball cleans.
S/T: Hang power cleans
8-6-5-3-3-3
WOD: EMOM for 14 minutes.
1 power clean
2 hang power cleans
3 front squats
If you can’t complete a round, rest, then pick up with the next round.
L1=35/15#
L2=45/25#
RX=Begin at 65# and add 5# each round
COMP=Begin at 75# and add 5# each round
TUESDAY, March 10
Warmup: Self-directed AMRAP for 4 minutes: 6 wall balls, 6 push-ups
S/T: Sumo deadlifts (NOT HIGHPULLS)
8-6-4-3-3-3
Increasing in weight
WOD: AMRAP in 15 minutes
10 left/10 right KB snatches
10 burpees
L1= Dumbell Snatch 25/15#
L2= 26/18#
Rx=35/26#
COMP=53/35#
WEDNESDAY, March 11
Warmup: 2 minutes of jump rope, then 5 minute self-directed AMRAP:
6 KB swings
6 goblet squats
6 push-ups
S/T: Power snatch+2 Overhead squats
Work to heaviest
WOD: 4 rounds
6 thrusters
12 toes to bar
L1=65/35#; knees to chest
L2=85/55#; knees to chest
Rx=115/75#
COMP=135/95#
THURSDAY, March 12
Warmup: Coach’s Choice
S/T: KB push presses
5x10 each arm. Find a weight that is challenging though you can complete all 10 reps.
WOD: 5 rounds
15 KB swings
15 Burpee Box Jumps
L1=26/18#; 20/16”
L2=35/26#; 20/16”
Rx=53/35#; 24/20”
COMP=Same as RX; I don’t want to kill you pre-Open WOD
FRIDAY, March 13
CF Open WOD 15.3
Warmup to be determined by coach based on WOD. S/T will be used to work on movements in the WOD and assign judges.
SATURDAY, March 14
Warmup: Coach’s Choice
WOD
30 Min Time Cap
800M Run
100 Double Unders
90 Sit Ups
80 USSR KB Swings
70 Air Squats
60 Box Jumps
50 Push Ups
40 Wall Balls
30 Pull Ups
20 Jumping Lunges
10 Handstand Push Ups
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