CrossFit WOD, March 16, 2024

CrossFit – Sat, Mar 16

Warm-Up
Warm-Up

1 ROUND

10 Alt. Plank Toe Touch

10 Alt. Squat Reach

10 Up-Down

10 Scap Pull-Up

Into…

1 ROUND

8/8 Single Leg Glute Bridge Up

8 Tempo Wall Ball Front Squat (1111)

8 Alt. Step-Ups

8 Kip Swings

Into…

1 ROUND

6 Barbell RDL

6 Wall Ball Thruster

6 Up-Down Step-Up

6 Knees to Chest

Extended Warm-Up – All
3 SETS

8 Deadlifts*

2 Burpee Box Jump

6 Toes to Bar

2 Burpee Box Jump

4 Wall Balls

-Rest As Needed b/t Sets-

*Start Light and Build past Workout Weight.

(No Measure)

Workout of the Week – Performance
“LUCKY CHARMS (PERFORMANCE)” (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

3 Burpee Box Jumps (30/24)

17 Deadlifts (185/135)

3 Burpee Box Jumps

17 Toes to Bar

3 Burpee Box Jumps

17 Wall Balls (20/14)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

Workout of the Week – Fitness
“LUCKY CHARMS (PERFORMANCE)” (AMRAP – Rounds and Reps)
“LUCKY CHARMS (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

3 Burpee Box Jumps (24/20)

17 Deadlifts (135/95)

3 Burpee Box Jumps

17 Toes to Something

3 Burpee Box Jumps

17 Wall Balls (14/10)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

“LUCKY CHARMS (FITNESS)” (AMRAP – Rounds and Reps)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

6 Burpee Box Jumps (Athlete Choice)

30 Deadlifts (Athlete Choice)

6 Burpee Box Jumps

30 Toes to Bar or Toes to Something

6 Burpee Box Jumps

30 Wall Balls (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Optional Cool Down – All