Find your fittest self
Pull, Pull, Pull!
Complete the following in any order:
Row 1000M (For Time)
Complete two Rope Ascents
Complete 30 total Pull-Ups (any style)
WOD
“Picnic Day Pyramid”
10 Box Jumps 24/20″
20 Kettlebell Swing 28/20kg
200M Farmer Carry 28/20kg
40 Box Jumps
200M Farmer Carry
20 KBS
10 Box Jumps
Strength
Deadlift 5×5
WOD
AMRAP in 10 Minutes of the following
10 Hang Power Cleans 135/95lbs
200 Meter Run
Strength
3RM Overhead Squat
WOD
3 Rounds for time of
30 Burpees
60 Double Unders
Strength
Use 10 Minutes to establish a new PR at an Unbroken DU Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
WOD
3 Rounds with 1 minute of work on each of the following 4 stations.
Dumbbell Thrusters 40/30lbs
Pull-ups
Kettlebell Swings 24/16kg
Push-Ups
1 minute rest between each round.
Strength
EMOM for 10 Minutes
Working from the floor do 3 unbroken Split Jerks
WOD
3 Rounds for time of
20 Deadlift 185/135lbs
20 2-Count Mountain Climbers
20 See the Lights Sit-ups (plate or dumbbell)
Strength & Skill work.
EMOM for 14 Minutes
Odd 3 Power Clean ~ 50-60% of your 1RM
Even Max set of unbroken Toes To Bar.
Choose a weight and a rep scheme that you can sustain for 7 rounds of each. If you’re still working on T2B go with Knee Tucks or Knees to Elbows.
WOD
10 Rounds for time
5 Burpees
10 Kettlebell Snatch 24/16kg
Strength
Tabata Hollow Rock
Tabata Superman Hold
WOD
AMRAP in 15 Minutes of
400M Run
15 Box Jumps 24/20″
20 KB Sumo Deadlift High Pull 32/24kg
Strength
EMOM for 10 Minutes
Sprint 100M
WOD
AMRAP 12 Minutes
12 Lunges
10 Snatches 95/65lbs
8 Knees-To-Elbows
Tickets for Regionals will go on sale today!! They will be held from March 24-26th in Santa Rosa at Sonoma County Fairgrounds. Come cheer on Kirsten and watch Nor Cal’s top athletes compete!! Get your tickets soon if you are planning to attend as CrossFit events tend to be selling out faster and faster these days!
http://games.crossfit.com/article/get-your-tickets-regionals-friday
Strength
1RM Weighted Pull-Up
Use any pull-up style to get your chin over the bar with as much weight as you can. If you’re not there yet work sets of 3 with as much resistance as possible.
WOD
800M Run
9 Thrusters 95/65lbs
400M Run
15 Thrusters
200M Run
21 Thrusters
Strength
1RM Squat Snatch
WOD
5 Rounds For Time of
15 Kettlebell Swings 24/16kg
25 Double Unders