CrossFit Workouts for Week of 3/25-3/29/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 3/25-3/29/2019

24
Mar

CrossFit Workouts for Week of 3/25-3/29/2019

Monday, Mar 25

WORKOUT
FOR TIME
12-9-6
Hang Squat Clean (95/65) Rx+ (135/95)
Box Jump (20/20)

9-7-5
Hang Squat Clean (115/75) Rx+(155/105)
Box Jump (24/20)

7-5-3
Hang Squat Clean (135/95) Rx+(185/125)
Box Jump (30/24)

COOL DOWN
5:00 Slow Pedal on Bike

Tuesday, Mar 26

SKILL
10:00 Muscle-Up Skill Development

WORKOUT
4 SETS
3 Rounds of “NATE”*
400m Run

-Rest 1:00 b/t Sets-

30 Min Cap

*1 Round of Nate is…
2 Muscle Ups
4 HSPU
8 Kettlebell Swing (53/35) Rx+(70/53)

*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.

Wednesday, Mar 27

STRENGTH
EVERY 2:00 FOR 7 SETS
BARBELL PUSH JERK
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps

*Start light and build to a moderate-heavy final set

WORKOUT
TRIPLE AMRAP

AMRAP x 3 MINUTES
10 Double Unders
5 DB Press (35/20) Rx+(50/35)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk

Thursday, Mar 28

WORKOUT
7 ROUNDS FOR TIME
10 Deadlift (185/125) Rx+(225/155)
20 Sit-ups*
:30 Double KB Front Rack Hold (53/35) Rx+(70/53)

*GHD or Weighted Sit-up Optional

COOL DOWN
5:00 Banded Hamstring Stretch
5:00 Foam Rolling

Friday, Mar 29

STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*

*Bar can not stop overhead or on the shoulders at any point.

WORKOUT
“JACKIE”
FOR TIME
1000m Row
50 Thrusters (45/35)
30 Pull-ups

OPTIONAL FINISHER
NOT FOR TIME
40 Strict Hanging Knee Raise

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