CrossFit Workouts for Week of 3/11-3/15/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 3/11-3/15/2019

10
Mar

CrossFit Workouts for Week of 3/11-3/15/2019

Mason Brady cruising through his 19.3 lunges

Monday, Mar 11

SKILL
EMOM x 8 MINUTES
MIN 1 – 4 Push Jerks*
MIN 2 – 1-2 Rope Climbs

*Building to Workout Weight

WORKOUT
AMRAP x 13 MINUTES
6 Push Jerks (135/95) Rx+(185/135)
2 Rope Climbs

CORE FINISHER
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold

Tuesday, Mar 12

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2 Rep Deadlift

*Build 15-20% heavier than the weight for the workout.

WORKOUT
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift (Very Heavy, Athlete Choice)
12/10 Cal Bike

20:00 Cap

Wednesday, Mar 13

WORKOUT

AMRAP x 8 MINUTES
200m Run
10 DB Thrusters (20/15) Rx+ (40/30)
8 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 6 x MINUTES
100m Run
8 DB Thrusters (20/15) Rx+ (40/30)
6 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 4 x MINUTES
50m Run
6 DB Thrusters (20/15) Rx+ (40/30)
4 Box Jump Over (24/20)

FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

Thursday, Mar 14

PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
5:00 Rebound & Nasal Breathing

*Lay on your back and breathe!

Friday, Mar 15

OPEN WORKOUT 19.4
TBD

Alternative Workout:
FOR TIME
12-11-10-9…1*
Push-Ups
Sit-Ups
Box Jumps

*12 reps of each, 11 reps of each and so on down to 1…

16:00 Hard Cap

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