CrossFit Workouts for Week of 3/4-3/8/2019 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 3/4-3/8/2019

3
Mar

CrossFit Workouts for Week of 3/4-3/8/2019

Monday, Mar 4

WORKOUT
TRIPLE EMOM

EMOM x 5 MINUTES
12/10 Calorie Bike

-Rest 1:00-

EMOM x 5 MINUTES
15 DB Hang Power Clean (35/25) Rx+ (50/35)

-Rest 1:00-

EMOM x 5 MINUTES
12 Burpee Box Jump Over (24/20)

OPTIONAL CORE FINISHER
3 SETS
25 Weighted Sit-ups
-Rest as Needed b/t Sets-

Tuesday, Mar 5

STRENGTH
5-5-3-3-3-1-1-1
Back Squat

WORKOUT
FOR TIME
50-40-30
Wall Ball (20/14)
15-20-25
Cal Row

Wednesday, Mar 6

EXTENDED WARM-UP
10:00 to Build Load & Refine Technique for Workout

WORKOUT
THE CALI BEAR
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105) Rx+ (225/155)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN
FOAM ROLLING
3:00 Focus on Upper Back and Shoulders
3:00 Focus on Quads and IT Band

Thursday, Mar 7

PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 OHS (empty bar) + 4 Tuck-Ups
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Friday, Mar 8

OPEN WORKOUT 19.3
TBD OR..

Alternative WOD

SKILL
5 SETS
:30 Switch Feet Drill
:30 One Twos
:30 Ring Rows
-Rest :30-

WORKOUT
FOR TIME
50 Push-ups

Immediately Into…

4 ROUNDS
20 Lunges
20 Jumping Pull-ups

Leave a Reply