Workout: Wednesday 03/29/2017

Level 1

E3MOM for 15 Minutes
8 Deadlifts *AHAP
2 Wall Walks
+
15 Minute Time Cap
50 Calorie Row
50 Squat Cleans 75/55#
50 Push Press

Post load and time.

Level 2

E3MOM for 15 Minutes
8 Deadlifts (Dead stop each rep) *AHAP
10 V- Ups
+
AMRAP in 15 Minutes
1 Low Sled Push 90#
3 Muscle Ups (W=2)
10 Wall Ball 30/20#@10′

Post load and total reps.

Crossfit Old School

10-9-8-7-6-5-4-3-2-1 Reps of
Power Snatches 75/55#
Pull Ups
Ball Slams 25/20#

Post time.

Workout: Tuesday 03/28/2017

Level 1

400M Run
50 Overhead Walking Lunges 25/15#
35 Box Jumps 20″
20 Toes to Bar
500M Row
50 Wall Ball 20#@10’/14#@9′
35 KB Swings 53/35#
20 Pendlay Rows 95/65#
400M Run
50 Double Unders
35 GHD Sit Ups
20 Power Snatches

Post time.

Level 2

E3MOM for 15 Minutes
10 Bench Press *AHAP
8/8 Dumbbell Single Arm Row
+
20 Minute Time Cap
25 Front Squats 135/95#
25 Push Jerks
25 Pull Ups
25 Power Snatches
25 Pendlay Rows
25 Pull Ups

Post load and time.

Crossfit Old School

AMRAP in 20 Minutes
200M Run (=2 reps)
30 KB Swings 53/35#
30 Sit Ups

Post total reps.

Workout: Monday 03/27/2017

Level 1

E3MOM for 15 Minutes
10 Back Squats *AHAP
5 Strict Pull Ups
+
AMRAP in 15 Minutes
3 Power Cleans 135/95#
6 Pull Ups
9 Burpees

Post load and total reps.

Level 2

E3MOM for 15 Minutes
10 Back Squats *AHAP
5 Strict Pull Ups
+
AMRAP in 15 Minutes
3 Power Cleans 185/125#
6 Box Jumps 30/24″
9 Handstand Push Ups

Post load and time.

Crossfit Old School

10 Rounds
10 Calorie Row
10 Wall Ball 20#@10’/14#@9′
10 Push Ups

Post time.

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