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Training Week Program 17-23rd March 2025

Monday 17.03.2025

CrossFit Open Redo

( Submission Day )

25.3 “the end”

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ (70-kg) deadlift

(38-kg) clean

(29-kg) snatch
♂ (102-kg) deadlift

(61-kg) clean

(43-kg) snatch

———

Option B Workout

3 Rounds

1000m Run

21 Burpee

50 Double Unders

 

 

Tuesday 18.03.2025

Snatch Warm Up

Power Snatch Tekkers

[ New 4 Week Progression Snatch EMOM ]

EMOM 20 (week 1 )

Ladder increase 2 Reps each round of snatch

6 Power Snatch 40/25kg

250/200m Row

14 Box Jump Over

Rest 1:00

 

 

Wednesday 19.03.2025

Dynamic Warm Up

Team 3 WOD

600m Run ( together )

60 Synchro Burpee

60 Synchro Empty bar Thrusters

•••••••

500m 50 50

400m 40 40

300m 30 30

200m 20 20

100m 10 10

 

 

Barbell Club

Clean & Jerk Warm Up :

2 Sets :

6 Sots Split Press

8 Muscle Clean

10 Front Squat with bounce

Main Set

5 Sets @ 50%

Power Clean  Front Squat + Power Jerk + Split Jerk

5 Sets @ 100% ( clean & jerk )

3 Clean Deadlift + 6 Shrugs

 

 

HYROX

AMRAP 15

2000/1750m Ski

60 Burpee Over The Line

30 Weighted Lunges 30/20kg

Max Distance Farmer Walk 2×30/24kg

—-

Rest 10:00

—-

AMRAP 15

2000/1750m Row

60 Wall Balls

30 (15/15) Split DB Squats 2×22/15kg

Max body weight lunges

 

 

Thursday 20.03.2025

Barbell Warm Up

Final Day Smolov [ Test next week ]

Week 3 Day 3 @85% + 2.5kg

Deadlift 10×3 @85%

Bench Press 10×3@85%

 

 

Running Club

Running Dynamic Warm Up :

Main Set

( Week 1 : back to work )

1 sets

1600m ( RPE 6 )

rest 3:00

2 Sets

800m ( RPE 7 )

Rest 1:30

3 Sets

400m ( RPE 8 )

Rest :30

 

 

Friday 21.03.2025

Warm Up Double Unders Flight Stimulater

5-10-15-20-25-30-35-40-45-50

Pull Up Progressions

WOD

Every 7:00 x 3

800m Run

40 Double Unders

20 V-Ups

10 C2B / Pull Ups

 

 

HYROX

Zone 1 [ AMRAP 6 ]

200/150m  Row

6 DB Clusters 15/10kg

—Rest 3:00

Zone 2 [ AMRAP 6 ]

200/150m Ski

6 KB Goblet Squat 24/16kg

—Rest 3:00

Zone 3 [ AMRAP 6 ]

400/300m C2Bike

6 DB Deadlift 2×40/27kg

—-Rest 3:00

Zone 4 [ AMRAP 6 ]

200m Run

6 DB Renegade Push Ups 2×17/12kg

 

 

Saturday  22.03.2025

Barbell Warm Up

Team 3 WOD “25.3”

12 Wall Walks

90 Cal Ski

12 Wall Walks

30 Deadlift 100/70

12 Wall Walks

30 Cleans 60/40kg

12 Wall Walks

30 Snatch 40/25kg

12 Wall Walks

90 Cal Ski

 

 

HYROX

Week 2

Front Squat

4×5 @ heavy

Barbell Reverse Lunge

3×5/5 @ heavy

Farmer Carry

3 x 30m @ heavy

Sandbag Bear Hug Carry

3 x 30m @ heavy

Bumper Plate Pinch

3 x 0:30 Hold

 

 

Sunday 23.03.2025

HYROX

AMRAP 30

1000m Run

30 Wall Balls

20m Burpee Broad Jumps

10m Sled Pull ( Heavy )

Into

1000m Ski

30m Farmer Walk 2×40/25kg

20 Weighted Lunges 20/15kg

10m Sled Pull ( Heavy )

 

 

Gymnastics

Drills Warm Up

Rope Climb

4 Rounds

Every 90 sec

-Rope Climb

-Ring Dips

-HS Walk

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