Thursday, March 5th

March 4, 2020

Velocity

 

In 10 min:

Run 800m, then AMRAP:

30 box jumps

20 cross jumps to half burpee

10 OH DB sit ups

 

REST 2 min

 

In 10 min:

Row 1000m, then AMRAP:

30 sprinters crunch 

20 double DB push press 

10  off set push ups

 

REST 2 min

 

In  6 min:

Bike 1 mile, then AMRAP

30 mtn climbers

20 boat pose bicep curls

10 ski ab jumps

 

 

CrossFit

 

Conditioning

 

2,12 min blocks of work

 

Block A: 12 min 

1st 6 min bike or row

2nd 6 min :  AMRAP

            10 1-arm KB clean and jerks(10R/10L)(35/36)  option: 26/18

            2 wall walks

 

REST 4 min 

 

Block B: 12 min 

AMRAP 6: 10 pull ups / 100m run  /  option: 10 ring rows + 100m run

AMRAP 6: 20 barbell step ups (20/14)(45/35) + 100m run /option: DB step ups

 

**transition right into the 2nd 6 minutes of each block of work without rest**

 

March Madness Accessorry: 50 weighted calf raises + 3 x 45 sec wall sit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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