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CrossFit programming 4th March 2019

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4th –> 9th March 2019

Week 3 of the CrossFit Open

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Monday 4th March

STRENGTH:

4 sets

3 OHS (Try to increase the weight from last week if you can)

Rest 30 seconds

9 Back squats at same weight

(Rest 2/3 mins in between sets)

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WOD:

For Time

(Using only 1 DB)

50 Alternating DB Snatch (22.5/15kg)

40 Goblet squats with DB

30 Single arm push press (15 each arm)

20 Burpees over DB

10 Hang cleans (5 each arm)

 

 

 

Tuesday 5th

STRENGTH:

10 Minute EMOM

Min 1: 6 Deadlifts @ 65% (slightly heavier than last week)

Min 2: 10 Single arm DB/KB Push jerks (5 each side, same weight or more than last week)

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PARTNER WOD:

18 minute AMRAP in pairs

Split the work however you see fit, only 1 person working at a time.

 

20 Thrusters 40/25kg

40 DU

20 Pull ups

40 Thrusters

80 DU

40 Pull ups

 

 

 

Wednesday 6th

GYMNASTICS SKILL EMOM 9

Min 1: 2-5 Muscle ups (bar or ring)

Min 2: 6-10 HSPU (kipping)

Min 3: 30 seconds L-hang

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WOD:

Hero workout ‘Adrian’

7 Rounds For Time

3 Forward Rolls

5 Wall Climbs

7 Toes-to-Bar

9 Box Jumps (30/24 in)

 

 

Thursday 7th

Active rest day / endurance focus

30 minute AMRAP (If you complete all, start again from beginning)

 

800m run with 1 x wall ball/slam ball 9/6kg

20 air squats + 10 down ups

800m run without ball

20 air squats + 10 down ups

400m run with ball

20 squats + 10 down ups

400m run without

20 squats + 10 down ups

 

 

Friday 8th

Open workout 19.3

 

Saturday 9th 

Workout and Strength announced on the day

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