3/26/22

WOD

“Jenny”
AMRAP 20 minutes of:
45/35lb. overhead squats, 20 reps
45/35lb. back squats, 20 reps
400-meter run

3/25/22

WOD

7 sets of:
1 Push Press
2 Push Jerks
3 Split Jerks

Accessory:
3 sets for Quality:
Z-press with DBs or KBs x 10
Overhead Hold w/DBs x 1:00

3/24/22

WOD

10 minute AMRAP of:
15 Calorie Row
20 DB Squats, 50/35-lbs.

Rest 5 minutes

10 minute AMRAP of:
15 Burpees
20 DB Hang Power Cleans, 50/35-lbs.

3/23/22

WOD

Work up to a Heavy:
Deadlift, 3 reps

21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Box Jumps, 24"/20"
Toes to Bar

3/22/22

WOD

Work up to a Heavy:
Front Squat, 3 reps

“CFT Grace 45“
For time:
45 Clean and Jerks, 115/75-lbs.

3/21/22

WOD

Every 4:00 for 8 sets:
Run 400m
40 Double-unders

3/20/22

WOD

Rest Day

3/19/22

WOD

“Bell”
3 rounds for time of:
185/125 lb. deadlifts, 21 reps
15 pull-ups
185/125 lb. front squats, 9 reps

3/18/22

WOD

“CrossFit Train CrossFit Total”
7 minutes 1RM Power Clean
Rest 3 minutes.
7 minutes 1RM Squat Clean
Rest 3 minutes.
7 minutes 1RM Push Press

3/17/22

WOD

20 minute AMRAP of:
20 Wall-balls, 20/14-lbs.
20 Calorie Row
20 Sit-ups
20 Wall-balls, 30/20-lbs.
20 Calorie Machine
20 Toes to Bar