WORKOUT OF THE DAY
March 22

REMINDER! Next weekend is our private workout + exclusive shopping event at the Reebok FitHub in Georgetown! We’re taking over the whole store starting at 11:00am — come get in a workout and stay for free food (and booze, duh) and awesome discounts off all the brand new Reebok CrossFit gear!

Skill Work:
Power Snatch

Conditioning:
21-15-9, for time:
Hang Power Snatches (95/65#)
Box Jumps (31″/24″)
**15 Burpees after each set**

14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

March 20

Skill Work:
Handstands/Handstand Push-ups

Conditioning:
4 Rounds, for time:
800m Run
25 Russian Twists (45/25#)

March 19

Strength:
15 minutes to establish a 1RM Thruster

Conditioning:
8 min AMRAP:
5 Thrusters (135/95#)
25 Double-unders

March 18

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
Tabata Row
Tabata Sit-ups
Tabata Burpees

March 17

Strength:
Ring Dips: 3 x Max Effort

Conditioning:
20 minute AMRAP:
5 Toes-to-Bar
10 Push-ups
15 Air Squats

DOUBLE ‘HELEN’

Double “Helen”
25 minute AMRAP, in teams of 2:
800m Run
41 KB Swings (24/16kg)
24 Pull-ups

Partners will complete each 800m run together. Partners will complete the 41 swings and 24 pull-ups as a team (not each).  Teams may split the work however they choose, but only one partner may work at a time.

14.3

8 minute AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

March 13

Strength:
15 minutes to establish 1RM Power Clean

Conditioning:
3 Rounds, for time:
10 Power Cleans (135/95#)
25 Wallballs (20/14#)

March 12

Conditioning:
30 minute EMOTM:
Min 01-10: 7 Deadlifts (225/155#)
Min 11-20: 20 Hollow Rocks
Min 21-30: 30 Double-unders

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