Categorized as: workout of the day

Saturday, March 27, 2021

In Gym:
five rounds, every minute:
1 snatch pull + 1 snatch

five rounds, every two minutes:
2 snatch

five rounds, every three minutes:
3 back squat

At Home:
complete five sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8x weighted squat jump

then, complete four sets, starting every two minutes:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

Friday, March 26, 2021

In Gym:
in teams of two, three rounds for time*:
1000m row
50x toes-to-bar
200m farmer’s carry

*Teams will split the work.

At Home:
three rounds for time:
80x mountain climber
80x high knees
25x virtual toes-to-bar
1-minute dumbbell/object farmer’s hold –or– 30-second side plank per side

Thursday, March 25, 2021

In Gym:
Level 1
three rounds for time:
15x thruster @ 95/65-lbs.
12x lateral burpee

At Home:
Level 1
three rounds for time:
15x dumbbell/object thruster –or– (15x squat jump + 10x atomic pushup)
12x lateral burpee

Wednesday, March 24, 2021

CrossFit MPH – WOD

Metcon (No Measure)

deadlift*

5-5-5-5-5

*Begin each round every three minutes.

two rounds for quality; rest amply between rounds:

max strict pull-up

10x barbell reverse lunge

10x lunge jump

At Home:

as many rounds as possible in 10 minutes:

16x superman, 1-second hold at top of rep

16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted

8x inchworm walkout

then, two rounds for quality:

max strict pull-up –or– 1-minute plank hold

10x dumbbell/object lunge –or– 20x lunge

10x lunge jump

Tuesday, March 23, 2021

In Gym:
for time:
200m run
10x strict handstand pushup
10x back squat @ 135/95-lbs.
400m run
20x strict handstand pushup
20x back squat
200m run
10x strict handstand pushup
10x back squat

At Home:
for time:
50x jumping jack
10x atomic pushup
20x dumbbell/object squat –or– 20x squat, 1-second pause at bottom
100x jumping jack
20x atomic pushup
40x dumbbell/object squat –or– 20x squat, 1-second pause at bottom
50x jumping jack
10x atomic pushup
20x squat, 1-second pause at bottom

Monday, March 22, 2021

In Gym:
21.2″/”17.1
for time:
10x dumbbell snatch @ 50/35-lb. dumbbell
15x (burpee + box jump-over) @ 24/20″ platform
20x dumbbell snatch
15x (burpee + box jump-over)
30x dumbbell snatch
15x (burpee + box jump-over)
40x dumbbell snatch
15x (burpee + box jump-over)
50x dumbbell snatch
15x (burpee + box jump-over)

Compare results to February 25, 2017.

At Home:
10x dumbbell/object snatch
15x (burpee + standing long jump)
20x dumbbell snatch
15x (burpee + standing long jump)
30x dumbbell snatch
15x (burpee + standing long jump)
40x dumbbell snatch
15x (burpee + standing long jump)
50x dumbbell snatch
15x (burpee + standing long jump)

Sunday, March 21, 2021

In Gym:
four rounds for time:
20x true strict bodyrow
30x double under
400m run
–1 minute of rest–

At Home:
four rounds for time:
20x strict bodyrow
10x no pushup burpee
35x elevated toe tap
50x agility hop
–1 minute of rest–

Saturday, March 20, 2021

In Gym:
bench press*
10-10-5-5-3-3-3

Begin each set every 3 minutes.

then, five rounds for quality:
5x weighted ring dip
10x barbell bent-over row

five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
12 dumbbell/object shoulder press -or– dip option
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold

Friday, March 19, 2021

In Gym:
for time:
500m row
50x air squat
20x hang power snatch @ 95/65-lbs.
500m row
50x air squat
15x hang power snatch @ 115/80-lbs.
500m row
50x air squat
10x hang power snatch @ 135/95-lbs.

At Home:
for time:
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee

Thursday, March 18, 2021

In Gym:
seven rounds time:
20x box jump, 24/20″ platform
10x pull-up

At Home:
seven rounds time:
20x lunge jump
7x strict pull-up –or– 10x sheet row –or– 10x rotational sit-up