2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
– Focus on hip extension and pulling under the bar.
– Emphasize smooth transitions from rep to rep.

8 minutes EMOM at light weight building to workout weight
2 Hang squat cleans

Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups

TEAMPRVNTUESDAY
*you can scale back reps on this if you want. for singles multiply by 1.5

“Steamroller”

For Time:
3 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg
Score: Time, Including Rest

Level 2:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest
Level 1:
For Time:
3 Sets
60 Single Unders
15 Hang Squat Cleans
9 Burpee Jumping Pull-Ups
20 Single Unders
12 Hang Squat Cleans
6 Burpee Jumping Pull-Ups
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set
Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo

Workout Strategy and Notes:
Double Unders:
Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).
Relax grip and shoulders—save energy for barbell work.
Hang Squat Cleans:
Level 3: Unbroken on the 15s, 7-5 on the 12s.
Level 2: 8-7 15s, 6-6 on the 12s.
Level 1: Quick sets of 3-5s
Key Tip: Control the descent to minimize unnecessary fatigue.
Burpee Pull-Ups:
Maintain a steady breathing rhythm and smooth movement.
Jump efficiently into the pull-up rather than muscling through it.
Stay calm and methodical—don’t waste energy on inefficient reps.

Monday’s workout is below but here is what to expect this week
Monday: Deadlift Strength+ Midline Conditioning Triplet
Tuesday: #TEAMPRVNTUESDAY, Barbell Cycling and Grip Stamina
Wednesday: Big Chipper, Long Duration, Leg Stamina
Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
Friday: Back Squat Strength + Simple Muscular Endurance Couplet

Monday Warm up on board

Strength
Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
5-3-1 reps need to be competed in the 4 minutes, then we do that for two more, 4 minute, intervals

Workout **if you’re getting in the 70 plus rep range for toes to bar, and haven’t done that volume in awhile, you will want to call it day.
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
-Max Toe to Bar in remaining time
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
*scale by weight and knee raises or sit ups, You could set a goal of 15-20 knee/raises each round rather than max effort

Overview / Goals / Stimulus / Objectives
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings—hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 (together)
15 Power Cleans 155/105

10 Minutes (split how you want)
16 HSPU
24 Pull ups
32 Hang DB Clean And jerk 70/50

Wod 3
12 Minutes
Row 400
12 Sb cleans over shouler 150/100
12 Burpees over your rower

Here is a classic
8am
Teams of 3
14 Minute row split how you want
14 minute ski split how you want
14 of running 200s, alternating between all 3, only 1 person runs at time.

9am
Warm-Up Conditioning 10:00 min Cap
3 Rounds: @ Easy Low Heart Rate
200m Run
25ft Burpee Broad Jumps
:30 second Wall Sit
15 Ring Rows

Main Conditioning
10 Rounds For Time
10/7 Calorie Echo Bike
8 Burpees to Plate
10/8 Calorie Row
8 Dual Dumbbell Box Step-Ups
10/8 Calorie Ski Erg
10 Abmat Sit-Ups

Time Cap: 40 minutes

Dumbbells: 35/25lb, 15/12kg

Primary Objective: Maintain a Consistent and Steady Pace Throughout
Secondary Objective: Complete each round in under 4:00

It is the last week of the open
We will be doing the workout that is posted at games.crossfit.com
25.3

Regular class times at 5am, 6am 9am then 4pm to 7pm is friday night lights. Come out, warm up, and jump in a heat of the workout! even if you are not working out, stop out. We’ll have food!!!