Friday:
Crossfit Open 18.3- we did the scaled version this week because of the muscle ups & us still in the ‘wannabe muscle up’ status, we can’t do them yet 🙂
Workout 18.3- We did the option of doing double-unders instead of single-unders. It took us 9:48 to complete
Definitions and helpful tips to “what the heck does that mean?”
- Double unders- The jump rope going around twice per jump
- Click here to see an overhead squat
- Click here to see a dumbbell snatch
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes
Saturday:
I split this up with 10 rounds of 200 meter row and alternating between 10 sit-ups and 10 reverse crunches
total of~
- 2000 meter row
- 50 sit-ups
- 50 reverse crunches
Sunday:
3.02 mile run 26:47 avg 8:52min/mile
2000 meter row/day- March’s challenge at Crossfit started today!
Monday:
I split this up with 10 rounds of 200 meter row and alternating between 10 pushups and 10 wallballs 14#
total of~
- 2000 meter row
- 50 pushups
- 50 wallballs 14#
Tuesday:
Run 3.04 miles 26:47 avg 8:49min/mile
2000 meter row/day- March’s challenge at Crossfit started today!
Wednesday:
- Definitions and helpful tips to “what the heck does that mean?”
- AMRAP 4= As many reps as possible for 4 minutes
- Click here to see a ringdip
- Click here to see a hand release push-up
- Double Unders are when the jumprope goes around 2 times per jump
- Click here to see a Deadlift
- Click here to see shoulder to overhead
- On the weights the top number is the men’s weight and the bottom number is the women’s. The first one listed is the Rx and then it gives scaled options. 155/105 155#= the men’s Rx weight and the 105# = the women’s weight
- Conditioning.
AMRAP 4:
7 Ring Dips -> Hand-release Push-ups
49 Double-unders -> 98 Single-unders
Rest 2:00
AMRAP 4:
7 Deadlifts, 155/105 – 115/85 – 95/65
7 Shoulder-to-overhead, 155/105 – 115/85 – 95/65
Rest 2:00
AMRAP 4:
7 Ring Dips -> Hand-release Push-ups
49 Double-unders -> 98 Single-unders
Rest 2:00
AMRAP 4:
7 Deadlifts, 155/105
7 Shoulder-to-overhead, 155/105
2000 meter row/day- March’s challenge at Crossfit started today!
Thursday:
2000 meter row/day- March’s challenge at Crossfit started today!
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
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