*Don’t forget to log in your score for 18.1 by 8PM Monday night! Go to; games.crossfit.com 

Monday 3/5, Week 3
Warm Up- 
Bike or Row 2 Minutes- steady pace
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
Hollow Rock/ Hold 10-20 reps/ seconds
SL Front foot elevated split squat x6/leg

CF Fitness
A. Front Squat (pause 1st rep for 3 seconds) 4×5 –build to a moderate load with good form, and complete all four sets at that weight. Reference 2/26 for loading.

For Time;
10 Deadlifts –moderate
8 Jumping C2B Pullups or Ring/ Inverted Rows
6 DB Push Press –moderate to heavy
8 Deadlifts
8 Jumping C2B Pullups or Ring/ Inverted Rows
6 DB Push Press
6 Deadlifts
8 Jumping C2B Pullups or Ring/ Inverted Rows
6 DB Push Press
4 Deadlifts
8 Jumping C2B Pullups or Ring/ Inverted Rows
6 DB Push Press
2 Deadlift
8 Jumping C2B Pullups or Ring/ Inverted Rows
6 DB Push Press

Performance
A. Front Squat + Jerk 73%(of jerk) 2+2 x5

B. For Time;
5 Deadlifts @65%
6 Muscle Ups (bar or rings, based on priority)
7 HSPU
4 Deadlifts @70%
6 Muscle Ups
7 HSPU
3 Deadlifts @75%
6 Muscle Ups
7 HSPU
2 Deadlifts @80%
6 Muscle Ups
7 HSPU
1 Deadlift @85%
6 Muscle Ups
7 HSPU

Weightlifting
A. Muscle Snatch + Overhead Squat 53-55%(3+1) x4
B. Snatch Liftoff + Halting Snatch Deadlift 90%(3+3) x4
C. Front Squat + Jerk 73%(of jerk) 2+2 x5

Tuesday 3/6
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness 
A. BTN Snatch Grip Push Press + Overhead Squat (1+3) x4 -build to a moderate load with good form, for all four sets. Only go as low into the OHS as you are able to maintain a structurally safe and balanced position. Refer to 2/20 for loading.
B. Every 4 Minutes x 4 Sets;
12 DB Snatches
16 Situps, V-Ups, or Hanging Knee Raises
20 Mixed DU’s

Performance
A. Hang Snatch (hip) 76%x3x5
B. Every 4 Minutes x 4 Sets;
8 Power Snatches @45%
16 T2B
32 DU’s

*Reference 2/20*

Wednesday 3/7
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bulgarian Split Squat x6/leg
Kipping Swing x8
Hollow Hold x10-15 seconds
Goblet Squat x6-8

CF Fitness
A. Back Squat 3×10 –moderate. Refer to 2/28 for loading.
B. 3 Rounds for Time;
10/8 Calorie Row
15 KB Swings or Stiff Legged Deadlift –moderate
20 Wall Balls

Performance 
A. 1+1/4 Back Squat 66%x5x3
B. 3 Rounds for Time;
10 Calorie Bike
15 KB Swings 32/24kg
25 (UB) Wall Balls 20/14lbs.

Weightlifting 
A. Hang Clean (hip) 76%x2x4
B. 1+1/4 Back Squat 66%x5x3
C. Goodmornings 34%(of squat) x8-10 x3

Thursday 3/8

CF Fitness
A. Hang Power Clean + Front Squat (1+1) *Use your heaviest weight from 2/24 to complete 6 sets.

B. EMOM x 21 Minutes;
Minute 1: 5 (single) KB Cleans + 5 Burpee- Kettlebell Jump overs
Minute 2: Bike for calories in :30 seconds at a light to moderate pace
Minute 3: 6 Reverse Lunges (light to moderate) + 10 Situps or V-Ups

Performance
A. Hang Clean 76%x2x4 *if you did this during weightlifting on Wednesday, use this time as focused mobility work.

B. EMOM x 21 Minutes;
Minute 1: 3 Power Cleans @45% + 5 Burpee Bar Hops
Minute 2: Row 200/150M
Minute 3: 6 Reverse Lunges + 10 V-Ups

Friday 3/9

Open WOD –TBA

Weightlifting 
A. Hang Snatch- build to a heavy set of 5 with good form
B. Hang Clean + Front Squat + Jerk (2+2+2) -build to a heavy set with good form

Saturday 3/10

TBD- based on Friday’s CF Open workout.

Accessory Work

*The Accessory work listed below can be done at any time during the week. However, it would be best to complete it earlier in the week if possible, or after the CF Open workouts like during weekend Open Gym times. For exercises that have set and rep ranges, start out by warming up to a moderate intensity, and complete the minimal number of sets and reps for the first week. Then, each week, if able to increase load and stay within the prescribed rep range, do so. If not able to increase load, increase the volume either by number of reps per set within the given rep range, or total number of sets.

  • Barbell Curls 3-5 sets of 10-12 Reps
  • Lying DB Skull Crushers 3-5 sets of 10-12 Reps
  • Barbell High Pulls 2-4 Sets of 12-14 Reps
  • Glute-ham Raises 3-5 Sets of 10-15 Reps
  • KB Side Bends 3-5 Sets of 12-15 Reps per side