Your Week of Workouts (031124)

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YOUR WEEK OF WORKOUTS

Monday 031124

WU: 4x

10/8 Cal Bike (1/2 + 1/2)

6 Eye Lvl Swings

+ 6 OH Swings

18 Lemon Squeezers

6/4 Strict Pull Ups

The Fun: 4 RFT (24:00 co) 

16/12 Cal Bike 

16 OH Kb Swings (53#/35#)

20/12 Russian Twists (45#)

20 “UB” Push Ups 

400m Run

Tuesday 031224

WU: 3x 

150 Jump Rope 

12 Wall Balls 

3 Slow Motion Ring Rows

+ 6 Regular Ring Rows 

The Strength: E3M

1 Hang Squat Clean 

+ 1 Squat Clean

+ 1 Jerk 

The Fun: 12:00 AMRAP

15 Underhanded Bent Over Row 

20 Lateral Bar Hops 

10 Toes to Bar 

Rest 1:00 

Wednesday 031324

WU: 2x 

240m/180m Row 

24 Walking Lunges 

8 Side Plank DB Pull Overs p Side 

Midline: E:90 x5

:30 Elbow Plank Hold 

30 Shoulder Taps 

The Fun: 3 RFT 

500m Row 

2x5 SA DB Push Press p Arm (50#/35#)

10 Box Jump Overs 

1x5 SA DB Push Press p Arm 

5 Box Jump Overs 

Thursday 031424

WU: 3x 

Gate Run 

7 Kipping Swings 

14 Push Ups 

7 PVC Pass Throughs 

+ 7 PVC Overhead Squats 

14 Scorpion Tails 

The Fun: 25:00 Steady Eddie 

5 - 3 - 1

Empty Bar Snatch Grip Push Press

Snatch Balance

Overhead Squats 

15 Sit Ups 

And then, 

70#/53# Gate Suitcase Carry*

*Switch arms when needed. But uncontrolled leaning means go down in weight. Use this like a plank hold. 

Friday 031524

TBD. The last workout of the 2024 Open will be announced on Thursday, March 14th at Games.CrossFit.com

Saturday 031624

Classes meet at 8am & 9:30am w/ Ben