Crossfitness WODS: Week of March 20, 2023
Monday 3/20- 6pm
PART A
Back Squat 5, 5, 3, 2, 1, 1, 1
Back Squat 5, 5, 3, 2, 1, 1, 1
PART B
3 Rounds
Row 500m
Max Push-Ups
3 Rounds
Row 500m
Max Push-Ups
Tuesday 3/21- 6pm
PART A
Tabata
1) Hanging Knee Raises
2) MedBall Deadbugs
1) Hanging Knee Raises
2) MedBall Deadbugs
PART B
AMRAP in 12 minutes:
10 KB Swings
5 Box Jumps
10 KB Goblet Squats
5 Burpees
AMRAP in 12 minutes:
10 KB Swings
5 Box Jumps
10 KB Goblet Squats
5 Burpees
Wednesday 3/22- 6pm
PART A
Shoulder Press 5, 5, 3, 2, 1, 1, 1
Shoulder Press 5, 5, 3, 2, 1, 1, 1
PART B
5 Rounds
Sled 20yd Push/20yd Pull
10 Shoulder Taps (push-up position)
15 Ring Rows
5 Rounds
Sled 20yd Push/20yd Pull
10 Shoulder Taps (push-up position)
15 Ring Rows
Thursday 3/23- 6pm
PART A
EMOTM for 12-minute
Odds: 10 DB Bench Press
Evens: 30 second Bar Hangs (chin up position)
EMOTM for 12-minute
Odds: 10 DB Bench Press
Evens: 30 second Bar Hangs (chin up position)
PART B
21-15-9 reps of
Bike Cals
Ball Slams
21-15-9 reps of
Bike Cals
Ball Slams
Friday 3/24- 8am
PART A
Thrusters 8 x 2 reps
Thrusters 8 x 2 reps
PART B
3 x 20 seconds on/off Rope Slams
30 Push Ball
3 x 20 seconds on/off Rope Slams
Run 400m
3 x 20 seconds on/off Rope Slams
30 Push Ball
3 x 20 seconds on/off Rope Slams
30 Push Ball
3 x 20 seconds on/off Rope Slams
Run 400m
3 x 20 seconds on/off Rope Slams
30 Push Ball
3 x 20 seconds on/off Rope Slams