
WOD 3.28.23
CrossFit, WOD
A. Super Set
E3MOM For 3 Rounds
Back Squat
5 @ 75% 1RM
3 @ 85% 1RM
1+ @ 95% 1RM
Skill Work
Toes-2-Bar Progression + Prep
B. 12 Minute AMRAP
5 Devils Press 50/35#
10 Toes-2-Bar
15 Wall Ball 20/14#, 10/9'
20/15 Calorie…

WOD 3.27.23
CrossFit, WOD
A. Super Set
E3MOM For 3 Rounds
Push Press
5 @ 75% 1RM
3 @ 85% 1RM
1+ @ 95% 1RM
Skill Work
Handstand Prep + Progressions
Kettlebell Clean Prep + Progressions
B. For Time
3 Rounds
5 Double Kettlebell Clean 1.5/1P
10…

WOD 3.26.23
CrossFit, WOD
A. Super Set
Turkish Get-up
2-2-2-2-2 / arm
Skill Work
Dumbbell Squat Snatch Practice
B. 18 Minute AMRAP
18 Calorie Row
12 Push-up
6 Alternating Dumbbell Squat Snatch, 60/40#
Courtesy of CrossFit.com

WOD 3.25.23
CrossFit, WOD
A. 15 Minutes to Build To A Heavy…
Clean & Jerk, Single
B. For Time
5 Rounds
5 Burpee Box Jump Over 24/20"
5 Clean & Jerk 61/43

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