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King of Prussia, PA 19406

(484) 424-XFIT

03.16.18

Friday, 16 March 2018 00:00
Crossfit Games Open 18.4 
 
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
 
Crossfit Games Open 18.4 Scaled 
 
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release  push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

03.15.18

Thursday, 15 March 2018 00:00
Strength
 
Squat Snatch (EMOM 10:00 1 Squat Snatch @ 80%)
 
For the first 5 rounds, keep weight at 80%. You may make slight jumps in weight (2.5-5%) on the second 5 rounds as long as form does not break down. No Fails.
 
Metcon
 
3 Rounds:

8 Burpee Over the Box 24/20″
15 Wall Balls 20/14lbs
Row 500/400m

03.14.18

Wednesday, 14 March 2018 00:00
Mobility
 
2:00 Couch Stretch Each Leg
2:00 Pigeon Pose Each Leg
2:00 T-Spine Mobility
Accumulate 3 minutes in the bottom position of a squat
 
Metcon
 
EMOM 15 Minutes

15 Kettlebell Swings 53/35
10 Box Jump Overs
5 HandStand Push Ups
 
*Alternate Each Round

03.13.18

Tuesday, 13 March 2018 00:00
Strength
 
Thruster (5x3 )
 
Build to a heavy three rep thruster over the five sets.  These should be perfect reps.  Moving smoothly from one rep to the next.  You should not be struggling by the third rep.   Make sure they all look the same.
 
Metcon
 
AMRAP 8 Minutes:

10 Front Rack Lunges 95/65lbs
10 Toes to Bar
10 Clean and Jerk 95/65lbs
 
This is a shorter time domain so attack it accordingly. An urgent pace doesn’t mean you can’t break up the toes to bar in a smart manner or do singles on the barbell.

03.12.18

Monday, 12 March 2018 00:00
Strength
 
Squat Clean (5x3 Starting Drop and Reset @ 80%)
 
Metcon
 
AMRAP 15 Minutes

Row 200/150m
10 Squat Snatch 75/55lbs
10 Hand Release Push Ups

03.08.18

Thursday, 08 March 2018 00:00
Strength
 
Clean and Jerk (1 rep EMOM 10:00  @80%)
 
Metcon
 
3 Rounds
15 Deadlifts 185/115
15 Bar over burpees
15 Wall Balls

WOD Calendar

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