*Don’t forget to log in your score for 18.4 by 8PM Monday night! Go to; games.crossfit.com 

Monday 3/19, Week 5
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- build to a heavy set of 4. Reference 3/12 for loading.
B. 8 Minute AMRAP;
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
*Use a moderate load that allows for focus on quality movement.

Performance
A. Front Squat + Jerk- Build to a heavy set of (1+1) for the day.
B. 8 Minute AMRAP @55% of C&J;
5 Deadlifts
4 Hang Power Cleans
3 Jerks

Weightlifting
A. Muscle Snatch + OHS- Build to a heavy set
B. Front Squat + Jerk- Build to a heavy set of (1+1) for the day.
C. Snatch Deadlift- Build to a heavy single

Tuesday 3/20
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 sound position. Reference 3/13 for loading.

Performance
A. Hang Snatch (hip)- 70%x2x3

CF Fitness & Performance:
B. Every 3 Minutes x 6 Sets;
12 DB Snatches- Heavy
9 C2B Pullups/ Pullups/ Jumping C2B/ Ring Rows
6 Burpee Box Jump-Overs 24/20in.

Wednesday 3/21
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- 10RM. Refer to 3/14 for loading.
B. Every 6 Minutes x 3 Sets;
20/15 Calorie Row
20 Wall Balls
20 Mixed DU’s or 70 Jump Rope

Performance 
A. Back Squat- Build to a heavy set of 5
B. Every 6 Minutes x 3 Sets;
25/20 Calorie Row
30 Wall Balls 20/14lbs.
35 DU’s

Weightlifting 
A. Hang Clean (hip) 70%x2x3
B. Back Squat- Build to a heavy set of 5
C. Goodmornings 38%(of squat) x6-8 x3

Thursday 3/22

CF Fitness
A. Hang Power Clean + Front Squat (1+1) *Increase your working sets from 3/15 by 5-10lbs. to complete 6 sets.
B. Every 2 Minutes x 20 Minutes;
Station 1: Bike 12/9 Calories
Station 2: 8 Pushups or Incline Pushups + 10 Goblet Squats- use a moderate load
Station 3: 10 Alternating (SL) Squat to box + 10 Hanging Knee Raises or 12 Situps
Station 4: 3-5 Wall Climbs
Station 5: 20 KB Swings
*Modify set volume if necessary in order to maintain consistent pacing.

Performance
A. Hang Clean 70%x2x3 *if you did this during weightlifting on Wednesday, use this time as focused mobility work.
B. Every 2 Minutes x 20 Minutes;
Station 1: Bike 12/9 Calories
Station 2: 10 Ring Dips + 10 OHS 95/65lbs.
Station 3: 10 Pistols + 10 T2B
Station 4: HS Walk x 24ft.
Station 5: 25 KB Swings 70/53lbs.
*Modify set volume if necessary in order to maintain consistent pacing.

Friday 3/23

Open WOD –TBA

Weightlifting 
A. Hang Snatch- build to a heavy single, NOT A MAX. No higher than 90%!
B. Hang Clean + Front Squat + Jerk (1+1+1) – build to a heavy complex, NOT A MAX. No higher than 90%!

Saturday 3/24

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