Monday March 3rd – Sunday March 9th

Posted: 04/02/2023 in WOD

Happy Spring Break! If you are traveling and no able to drop into a CrossFit gym, message a coach to ask for a hotel workout you can do! Safe Travels!

  • Monday 3rd –
    • “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. “
      “Romans 5:8”
      5 Sets
      25/20 Cal Echo Bike
      50 Double Unders
      4 Wall Walks
      *Rest 1 min between sets*
  • Tuesday 4th –
    • Snatch 3×3
      3 Squat Snatch x 3 Sets @65%-75% of 1RM Snatch
      Rest 60-90 sec between sets
    • Snatch Grip Deadlift 3×3
      3 Snatch Grip deadlifts x 3 sets @90% of 1RM Snatch
      Rest 60-90 sec between sets
    • “This is how God showed his love among us: He sent his one and only Son into the world that we might live through him. This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
      1 John 4:9-10″
      3 Rounds
      30 Dumbbell Front Squats (35s/25s)
      20 Toes 2 Bar
      10 Burpees over Dumbbell
  • Wednesday 5th
    • “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
      “Galatians 2:20”
      16 min AMRAP
      5 Rounds
      15/12 Cal Row
      10 Box Jumps (30/24)
      Max Rounds
      12/10 Cal Row
      8 Strict Handstand Push Ups
    • Skills and Drills
  • Thursday 6th
    • Power Clean 3×3
      3 power clean x 3 Sets @65%-75% of 1RM Power Clean
      Rest 60-90 sec between sets
    • Front Squat 3×3
      3 power clean x 3 Sets @80% of 1RM Clean
      Rest 60-90 sec between sets
    • “When he had received the drink, Jesus said, “It is finished.” With that, he bowed his head and gave up his spirit.”
      “John 19:30”
      Teams of 2
      100 GHD’s (or V-Ups)
      30 Power Cleans (185/125)
      10 x 50ft (each) Dumbbell Farmers Carry (70s/50s)
  • Friday 7th
    • Snatch Push Press + Snatch Balance 1×1
      10-15 min practice
      stay light and focus on form
    • “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
      “John 3:16”
      10:00 AMRAP
      10 Thrusters (115/80)
      Max Reps Bar Muscle Ups (or Chest to bar)
      *Rest 1 min between sets*
      Complete Sets until your accumulate 30 bar muscles ups (or 60 chest 2 bar)
  • Saturday 8th
    •  Today we are doing the Hero WOD “SHAM””
      7 Rounds for Time:
      11 Body-weight deadlifts
      100m sprint
  • Sunday 9th – NO CLASSES – Happy Easter
    • “The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay.”
      “Matthew 28:5-6”
      Every 2 minutes (16:00)
      200/175m row (home: 200m run)
      15 v ups

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