Monday, March 27

Skill/Strength:

  • Find a new Back Squat 5rm; or:

  • 5x5 Back Squat @ 80% of 5rm.

 

WOD:

 

15-12-9-6-3

  • Toes-To-Bar; then:

  • 200m Run

 

Cash Out:

 

2 Rounds (not for time)

  • 10 GHD Sit-Ups

  • Max Handstand Hold

Saturday, March 25

Skill/Strength:

 

4 Rounds (Not for time):

  • Max Hollow Hold

  • Max Handstand Hold

  • Max Active Shoulder Hang

 

WOD:

 

12 minute AMRAP

  • 25’ Walking Lunges

  • 3 Handstand Push-Ups

  • 25’ Bear Crawl

  • 6 Pull-Ups

Friday, March 24

Skill/Strength:

  • Work up to a new Back Squat 5rm

 

WOD:

 

‘Helen’
3 Rounds for time

  • 400m Run

  • 21 American Kettlebell Swings (24/16kg)

  • 12 Pull-Ups

Thursday, March 23

Skill/Strength:

  • Bulletproof Hips

 

Hero WOD:

 

‘Griff’

2 Rounds for time:

  • 800m Run

  • 400m Run Backwards

 

Cash Out:

  • 10 minutes of Double-Under Practice

Wednesday, March 22

Partner WOD:

 

20 minutes for total Meters rowed:

Athlete 1:

2 Rounds

  • 5 Ring Dips

  • 10 Ring Rows

  • 50’ Burpee Broad Jumps

Athlete 2:

  • Row for Meters.

 

*Athlete 1 completes two rounds and then switches.

 

Cash Out:

  • 10 minutes of Double-Under Practice

Tuesday, March 21

Skill/Strength:

 

10 Minute EMOM:

  • 2 Pistols (L/R)

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 100m Farmer’s Carries

  • 10 Double Push-Up Burpees

 

Cash Out:

  • 10 minutes of Double-Under Practice

Monday, March 20

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

10,9,8,7,6,5,4,3,2,1

  • Thrusters

  • Bar-Facing Burpee Barbell Hops

 

Cash Out:

  • 10 minutes of Double-Under Practice

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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