WODS 3/23/26
- Train Waco
- Mar 22
- 1 min read
Monday 3/23
"STRENGTH"
Every 2:00 x 5 Sets:
5 Push Press
*Use the heaviest load each set*
"CONDITIONING"
AMRAP 20 minutes:
7 Hang Squat Cleans (155/105)
25 Abmat Sit-ups
20 Box Step Overs (24/20)
Tuesday 3/24
"CONDITIONING"
CrossFit Benchmark Workout: Hope
3 Rounds:
1 min Power Snatch (75/55)
1 min Box Jump (24/20)
1 min Thruster (75/55)
1 min Chest to Bar Pull-up
1 min Rest
"CONDITIONING"
AMRAP 6 minutes for Quality:
200m Row
10 Walking Lunges
10 Kettlebell Swings (light)
Wednesday 3/25
"CONDITIONING"
Teams of 2. Trade Movements.
AMRAP 12 minutes:
15 Calorie Erg Bike
12 Wall Balls (20/14)
9 Burpees
REST 2:00
In 7 minutes, build to a heavy:
3-rep Back Squat
REST 2:00
AMRAP 12 minutes:
15 Calorie Erg Bike
12 Wall Balls (20/14)
9 Burpees
Thursday 3/26
"STRENGTH"
In 10 minutes, build to a heavy:
3-rep Deadlift
"CONDITIONING"
For Time:
21-15-9
DB Alternating Snatches (50/35)
Toes to Bar
REST 3:00
4 Rounds:
15 Air Squats
4 Shuttle Runs (d/b = 1)
Friday 3/27
"CONDITIONING"
5 Rounds for Time:
500m Row
20 Abmat Sit-ups
10 Curtis P's (75/55)
"STRENGTH"
Every 2:00 x 5 Sets:
5 Bench Press
Saturday 3/28
"CONDITIONING"
Teams of 2. Trade Rounds.
AMRAP 25 minutes:
200m Run
12 Shoulder to Overheads (95/65)
9 Bar Facing Burpees
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