Mach983 CrossFit

Workout 02.16.24

Part A.

Split Jerk ((week 2 of 4)

Every 1:15 x 6

Sets 1-4:
3 Split jerks

Sets 5-6:
2 Split jerks

Finisher:
1 max set of push press at 55% of today’s heavy set of 2 split jerks.)

Part B

13 min AMRAP
6 Deadlifts @ 62% of your 1 RM
9 Toe to Bar
12 Alt Farmers Hold Walking Lunge Steps
9 DB Bench

DB Weight:
Level 1: 35/20
Level 2: 50/35
Level 3: 70/50

Choose a DB weight you can make 9 DB Bench in 1 set

Lunges can be walking, in place or reverse, depending on space.

For the t2B, aim to go unbroken if you feel gymnastics is a strong suit, or break into 4/3/2 or 6/3. Pick a plan that fits your goals and try to be consistent with it each round.

Deadlifts are based on a % today. 62% is a moderately/heavy weight. It should be a weight you can hit 6 tng unbroken if you have to but recommend 2/2/2 or 3/3 for sets.

Coming up!
2/17: Reps for Redemption, Open Fundraiser (9am class)
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Workout 02.15.24

Part A.

EMOM X 9 Min (3 Rounds)

MIn 1: 12/9 Cal Row
Min 2: 100ft Farmer Carry AHAP
Min 3: :45 Sec Wall Sit or Handstand Hold*

*Level 3: Wall sit with Weight or Option for 45 sec of Handstand Walk Practice

Part B

For Time:
10 Alt DB Curl
10 Double DB Bent Over Row
10 Shuttle Runs
10 Alt BW Box Step Ups
10 Goblet Squats
10/7 Cal Bike

—

20 Alt DB Curl
20 Double DB Bent Over Row
10 Shuttle Runs
20 Alt BW Box Step Ups
20 Goblet Squats
20/15 Cal Bike
—

30 Alt DB Curl
30 Double DB Bent Over Row
10 Shuttle Runs
30 Alt BW Box Step Ups
30 Goblet Squats
30/25 Cal Bike

*26 min Cap

*move through at a steady pace today

Coming up!
2/17: Reps for Redemption, Open Fundraiser (9am class)
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Athlete:

Workout 02.08.24

Part A.

3 Different AMRAPs today (12:00, rest 90 seconds, 10:00, rest 90 seconds, 8:00)

12:00 AMRAP:
2:00 Bike
10 DB Hammer curls
10 DB Strict press
20 DB RDLs
10 DB Hammer curls
10 DB Strict press

Rest :90

DBs
L1- 20/15
L2- 25/20
L3- 35/25

10:00 AMRAP:
5/5 Gorilla rows
10 RKBS
20 Bicycle crunch
10 V-Ups
20 Double unders

Rest :90

KBs
L1- 35/24
L2- 53/35
L3- 70/53

8:00 AMRAP:
5 Strict pull-ups
10 Box step ups (bodyweight)
5 Push-ups
20 Bande Crunch

Part B

Coming up!
02/17: Reps for Redemption, Open Fundraiser / Olivia’s Birthday Workout (9am class)
March: CrossFit Open (Friday Night Lights)
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()