CrossFit Workouts for Week of 3/18-3/22/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 3/18-3/22/2019

17
Mar

CrossFit Workouts for Week of 3/18-3/22/2019

Monday, Mar 18

WORKOUT
4 ROUNDS FOR MAX REPS…
Min 1 – Row for Cals
Min 2 – HSPU
Min 3 – Box Jump (20)
Min 4 – DB Hang Power Clean (35/20) Rx+(50/35)
-Rest 1:00 b/t Rounds-

COOL DOWN
8:00 of Foam Rolling

Suggested Focus:
4:00 Upper Back / Shoulders
4:00 Quads / IT Band

Tuesday, Mar 19

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)
+
1 Hang Squat Snatch
+
1 Below Knee Squat Snatch

WORKOUT
EVERY 3:00 x 5 ROUNDS
25 Up-Downs
AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…

Wednesday, Mar 20

WORKOUT
HELEN
3 ROUNDS FOR TIME
400m Run
21 KB Swings (35/26) Rx+(53/35)
12 Pull-ups

CORE FINISHER
3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position

Thursday, Mar 21

PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
8:00 of Yoga Flow

Suggested Flow:
1:00 Pigeon Ea/Side
1:00 Dragon Ea/Side
1:00 Cross Arm Saddle Ea/Arm
2:00 Rebound

Friday, Mar 22

OPEN WORKOUT 19.5
TBD

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