CrossFit WOD, March 9, 2020

03.09.20

Push Press (1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Single DB Renegade Rows
10 alt DB Snatch (55/35) (70/55 Rx+)
@ 0, 2, 4, 6, 8 minutes perform 30 Hollow Rocks

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CrossFit WOD, March 6, 2020

03.06.20

Bench Press (5 sets of 5 reps at same weight)
follow each set with 10 clapping push & 10 ring dips
1000m Row (Time)
Max Effort 1000m Row

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CrossFit WOD, March 5, 2020

03.05.20

Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

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