March 6 - March 11

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

Monday, March 6

A. Deadlifts
4 x 10 at 50-60%

B. 17.2
AMRAP 12:00
2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Toes to Bar / Knees to Chest
8 DB Power Cleans

2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Bar Muscle-ups
8 DB Power Cleans

OR

AMRAP 12:00
15 Calorie Row
15 Thrusters (75/55, 65/45)
200m Run
15 Box Jumps (24/20, 20/16)

 

Tuesday, March 7

A. Shoulder to Overhead
1 x 10 (115/75)
2 x 10 (135/95)
1 x 10 (155/105)
*Work on speed

B. AMRAP 5:00
21 Hang Power Cleans (135/95)
75 Double Unders
15 Hang Power Cleans
50 Double Unders
9 Hang Power Cleans
25 Double Unders

Masters 55+: 95/75, Single Unders

C. 1 Mile Run
*Fully Conversational Pace

 

Wednesday, March 8

A. Snatch
5 x 3 at 75%

B. EMOTMx 18
1. 5 Front Squats (from the floor: 185/125, 155/105)
2. 7 HSPU (4 HSPU or 12 Push-ups)
3. 20 Sit-ups

 

Thursday, March 9

A. Pull-ups
4 x 65%
Or Muscle-ups
4 x 50%

B. Partner:
100 Wall-balls (20/14, 14/10)
400m Med-ball Run
100 Box Jumps
400m Med-ball Run
100 Med-ball Sit-ups
400m Med-ball Run
1600m Row (switch every 200m)

 

Friday, March 10

Happy birthday Mike Y.!

A. Back Squat
4 x 8 at 65-70%

B. Workout TBD

 

Saturday, March 11

Happy birthday Jen B. (Saturday) and Katelyn (Sunday)!

A. Cleans
4 x 4 at 75-80%

B. Workout TBD