03-22-24

12′ to Find Heavy Barbell Complex of:
Deadlift
Hang Clean
Power Clean
Hang Clean
STO (optional)

For Time:
3000/2500m Row Or Ski

03-20-24

Deadlifts
10-10-8-8-6-6-4-4-2-2-2
*20′ to Work to Heavy 2RM either Conventional or Sumo.

For Total Time:
800m Run
Rest 3′
800′ Run

03-19-24

Strict Press
7 Sets x 3 Reps
*Add 3 Hang Cleans after each set

6′ AMRAP
5 Power Cleans
5 Burpees Over Bar
5 Push ups with 1 sec pause at top
Rest 2′
6′ AMRAP
10 Deadlifts
10 Burpees Over Bar
10 HR Push ups with 1 sec pause at top

03-18-24

Back Squats
10-8-6-5-5-5
*Work to Heavy 5, Then,
1 Back Squat Every :30 x 6 Rounds

18′ AMRAP
750/650m Row or Ski
40 Weighted Walking Lunges (1 DB = 1/4 of Back Squat)
50 Abmat Situps

03-15-24

Open 24.3
For Time – 15′ Cap
5 Rounds:
10 Thrusters
10 Chest to Bar Pullups
Rest 1′
5 Rounds:
7 Thrusters
7 BMU

03-14-24

Strength / Skill:
6 Attempts to Find Heavy Complex of:
1 Power Clean
1 Hang Clean
1 Power Clean
1 Hang Clean

15′ AMRAP
10 Close Grip Bench (50-75% BW)
6 DBall Over Shoulder
10 Cal Row/Ski

03-13-24

Strict Press
6 Sets x 6 Reps
Working Up in Weight to Heavy 6

15′ AMRAP
1-2-3-4-5….
Double DB Complex:
1 Devil’s Press
2 Push Press
3 Hang Clean
4 Front Squats
200m Run

03-12-24

Front Squats
10-8-6-4-3-3
Working Up in Weight to Heavy 3

5 Round EMOM
1 Front Squat with Heavy 3 Weight

10′ to Find Max Calories
Choose Bike, Row or Ski and Go!

03-11-24

4 Rounds
10 Alternating Hang DB Snatch
5 Goblet Squats with Pause at Bottom
10 Slow/Strict Knees Above 90

Quick Barbell Complex:
10′ to Find
5 Hang Clean & Press

14′ AMRAP
400m/350m Row or Ski
30 Abmat Situps
10 Burpees

03-08-24

CrossFit Open 24.2
20′ AMRAP
300m Row
10 Deadlifts
50 Double Unders