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Author: Crossfit the Ville'

Friday, March 5th

March 4, 2021March 4, 2021Crossfit the Ville'

Skill Practice: Double & Triple Unders & Turkish Get Ups

then,

20:00 Descending AMRAP of:

30-27-24-21-18-15-12-9-6-3 each:

Calorie Assault Bike

Ring Rows

Pushups

Situps

Thursday, March 4th

March 3, 2021March 3, 2021Crossfit the Ville'

SDHP’s 5×4@approx75% 1RM

Hollow Rocks 5x:20

then,

21-15-9 each:

Deadlifts (225/155)(RX+ 275/185)

HSPU’s (RX+ 4″ deficit)

K2E’s

for time.

Wednesday, March 3rd

March 3, 2021March 3, 2021Crossfit the Ville'

Hang Squat Clean 4×4@75%1RM

then,

Buy In: 700ft Sled Pull (+90/45# on sled) (down&back x5)

3 Rounds of:

12-Power Cleans (135/95)(RX+155/105)

48-Double Unders

for time.

Tuesday, March 2nd

March 1, 2021March 1, 2021Crossfit the Ville'

Bench Press 5×4@60% 1RM (fast on ascent)

DB Pullover 5×8

then,

For time:

100/75- Calorie Ski Erg

50-Burpee Box Jump Overs (24/20″)

50-Pullups

Monday, March 1st

February 28, 2021February 28, 2021Crossfit the Ville'

Jump Squats (Back Squat) 4×4@60% 1RM

Glute Ham Raise 4×4 (weighted)

then,

Buy In: 1 Lap Run

3 Rounds of:

10-Back Squats (185/125)(RX+ 225/155)

20-Wall Balls (20/14)(RX+ 30/20)

20-GHD Situps

Cash Out: 1 Lap Run

For time.

Sunday, February 28th

February 27, 2021February 24, 2021Crossfit the Ville'

Rest Day.

Saturday, February 27th

February 26, 2021February 24, 2021Crossfit the Ville'

Make Up Day.

Friday, February 26th

February 25, 2021February 24, 2021Crossfit the Ville'

Push Press 4×4@80% 1RM

DB Rows 4×4

then,

21-15-9:

S2OH (135/95)

CTB Pullups

Thursday, February 25th

February 24, 2021February 24, 2021Crossfit the Ville'

OHS 4×4@80% 1RM

Snatch Grip RDL’s 4×4@80% snatch max

then,

3 Rounds for time of:

10-Full Snatch (95/65)(RX+ 115/75)

50-Double Unders

Wednesday, February 24th

February 23, 2021February 23, 2021Crossfit the Ville'

Skill Practice: Kipping T2B & K2E

then,

20:00 AMRAP:

200M Run

20-T2B

20-Pushups (Hand Release)

20-KBS’s (53/35)

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