*Don’t forget to log in your score for 18.3 by 8PM Monday night! Go to; games.crossfit.com 

Monday 3/12, Week 4
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 3/5 for loading.
B. 4 sets, no rest;
5 Deadlifts- moderate to heavy
5 Bar-facing Burpees
9 Ring Rows/ Inverted Rows/ Jumping C2B Pullups

Performance
A. Front Squat + Jerk 76%(of jerk) 2+2 x5
B. 4 sets, no rest;
1 Deadlift @85%
5 Bar-facing Burpees
9 C2B Pullups

Weightlifting
A. Heaving Snatch Balance 75-80% of snatch x3x5
B. Snatch Liftoff + Halting Snatch Deadlift 95%(3+3) x4
C. Front Squat + Jerk 76%(of jerk) 2+2 x5

Tuesday 3/13
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 3/6 for loading.
B. EMOM x 8 Minutes;
Min. 1: Push Press x 8-10- moderate, focus on quality movement
Min. 2: Airbike for Calories in :30

Performance
A. Hang Snatch (hip) 80%%x3x4
B. EMOM x 8 Minutes;
Min. 1: AMRAP HSPU in :30
Min. 2: Airbike for Calories in :30

Wednesday 3/14
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 3/7 for loading.
B. For Time;
Row 500M/ 350M
+
3 Rounds:
8 KB Cleans
10 K2E/ Hanging Knee Raises/ V-ups/ Situps
+
Row 500M/ 350M

Performance 
A. 1+1/4 Back Squat 70%x5x3
B. For Time;
Row 1K/ 750M
+
3 Rounds:
5 Cleans @65%
10 T2B
+
Row 1K/ 750M

Weightlifting 
A. Hang Clean (hip) 80%x2x4
B. 1+1/4 Back Squat 70%x5x3
C. Goodmornings 36%(of squat) x8-10 x3

Thursday 3/15

CF Fitness
A. Hang Power Clean + Front Squat (1+1) *Increase your working sets from 3/8 by 5-10lbs. to complete 6 sets.
B. 2 Sets;
3 Minute AMRAP;
8 DB Thrusters- light
8 Mixed DU’s or 16 Jump rope
Rest 2 Minutes
3 Minute AMRAP;
8 DB Snatches- light to moderate
8 Box Jumps or Step ups
Rest 2 Minutes

Performance
A. Hang Clean 80%x2x4 *if you did this during weightlifting on Wednesday, use this time as focused mobility work.
B. 2 Sets;
3 Minute AMRAP;
8 Thrusters 95/65lbs.
16 DU’s
Rest 2 Minutes
3 Minute AMRAP;
4 Power Snatches 155/105lbs.
8 Box Jumps 24/20in.
Rest 2 Minutes

Friday 3/16

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 3/17

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