Monday 7th - saturday 12th march

++Legends! This month going forwards with the 'Total' will mean we've got a bit more strength work to sink our teeth into. Combine that with the Open and we've got a big 4 weeks coming up! Get after it guys!!!++

MONDAY
Strength:
Behind neck Split jerk + OHS
3-3-3-3-3

Push press
5-5-5-5

AMRAP in 6 minutes
Ascending ladder 3,6,9 etc.
Front squat
STO
run 100m
Rx = 52.5/35kg

TUESDAY
Strength:
A1: Strict pull-up
A2: Strict ring dip
6-6-4-4-2-2

2 rounds
21 T2B
15 burpees
9 strict deficit HSPU @ 20kg plate

WEDNESDAY
Strength:
Power clean + hang power clean
2-2-2-2-2

Deadlift
5-5-5-5

Conditioning:
3 rounds each for time and total time
Row 25/23 cals
25 KB swings @ 32/24kg
* rest 1-2 minutes between

SWOD
Cluster (1 emom x 10)



'Linda'
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight


THURSDAY
Strength:
A1: BB close grip floor press

A2: BB pendlay row
10-8-6-6-6

Conditioning:
Tabata 8 x 20/10
Bench press @ 60/30kg
CTB pull-ups
AD cals (arms only)
* 1 minute rest between each

FRIDAY:
Strength:
Power snatch + Hang power snatch
2-2-2-2-2

Front rack lunge
10-10-10

Conditioning:
3 rounds

30 double unders
30 lunge steps
(15/10/5) Squat snatch @ 40/50/60 // 30/35/40kg

SATURDAY
Open WOD 16.3

CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.