
WOD 3.24.23
CrossFit, WOD
A. Super Set
E3MOM For 3 Rounds
Front Squat
3 @ 70% 1RM
3 @ 80% 1RM
3+ @ 90% 1RM
L-Hang
5 x 20s
B. For Time
4 Rounds
20 Wall Ball 20/14#, 10/9'
20 Hand Release Push-up
250M Row
1 Minute Rest Between Roun…

WOD 3.23.23
CrossFit, WOD
A. Super Set
E3MOM For 5 Rounds
Deadlift
5-5-5-5-5
Commando Pull-up
6-6-6-6-6
B. For Total Reps
EMOM For 4 Rounds
1 Minute Russian Kettlebell Swing 2/1.5P
1 Minute Sit-up
1 Minute Back Rack Lunges 43/30
1 Minute…

WOD 3.22.23
CrossFit, WOD
A. 15 Minutes To Establish A...
Squat Snatch, 1RM
B. "Jeremy"
21-15-9 Reps Of
Overhead Squat, 43/30
Burpee

WOD 3.21.23
CrossFit, WOD
A. Super Set
E3MOM For 3 Rounds
Push Press
3 @ 70% 1RM
3 @ 80% 1RM
3+ @ 90% 1RM
Skill Work
Jump Rope Crossover Practice
B. 12 Minute AMRAP
10 Alternating Dumbbell Snatch 50/35#
10 Double Under (Rx+ = Jump Rope …

WOD 3.20.23
CrossFit, WOD
A. Super Set
E3MOM For 3 Rounds
Back Squat
3 @ 70% 1RM
3 @ 80% 1RM
3+ @ 90% 1RM
Skill Work
Chest-to-Wall Handstand Push-up Practice
Rope Climb Practice
B. For Time
5 Rounds
10 Back Squat 43/30
5 Strict Handstand…

WOD 3.19.23
CrossFit, WOD
A. In 15 Minutues, Establish A Heavy...
Hang Power Clean, Double
B. For Time
3 Rounds
250M Row
21 Thruster Thruster 43/30
12 Chest-to-Bar Pull-Up

WOD 3.18.23
CrossFit, WODPartner Workout
100 Calorie Row
90 Push-up On Dumbbell
80 Calorie Row
70 Dumbbell Hang Clean
60 Calorie Row
50 Dumbbell Front Squat
40 Calorie Row
30 Dumbbell Push Press
20 Calorie Row
10 Toes-to-Bar After Each Movement (Both Athletes…

WOD 3.17.23
CrossFit, WOD
A. In 15 Minutes, Establish A Heavy...
Snatch Complex
1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Power Snatch
B. "Randy"
For Time
75 Power Snatch, 34/25
Compare to February 8, 2021
C. Accessory - Core…

WOD 3.16.23
CrossFit, WOD
A. E3MOM For 3 Rounds
Front Squat
5 @ 65% 1RM
5 @ 75% 1RM
5+ @ 85% 1RM
B. For Time*
50 Dumbbell Walking Lunge
30 Handstand Push-up
40 Front Rack Walking Lunge
20 Deficit Handstand Push-up
30 Overhead Walking Lunge
10…

WOD 3.15.23
CrossFit, WOD
A. E3MOM For 3 Rounds
Push Press
5 @ 65% 1RM
5 @ 75% 1RM
5+ @ 85% 1RM
B. In A 12 Minute Window, Complete
3 Rounds
12 Deadlift 61/43
9 Hang Power Clean 61/43
6 Shoulder-to-Overhead 61/43
2 Rounds
12 Deadlift 70/52
9…