Workouts the Week of March 3. Nancy Benchmark, deadlifts and wall walks, rope climbs, power cleans, Open 25.2, Run Club, Running Metcon.

CrossFit WODS March 3 – March 10

Get ready to strap in, folks, because next week’s CrossFit schedule is a whirlwind of benchmarks, heavy lifting, and endurance tests designed to push you beyond your perceived limits. We’re talking about a week that will challenge your strength, stamina, and mental fortitude. Let’s break down each day and strategize for success.

Monday: The Classic “Nancy” and Snatch Mastery

We kick off the week with a classic CrossFit benchmark, “Nancy.” This workout is a brutal test of running endurance and overhead squat capacity:

• “Nancy”: 5 rounds for time:
  • 400-m run
  • 15 overhead squats (65/95 lb)

This workout demands a steady pace and unbroken sets of overhead squats if possible. Focus on maintaining good form on the squats, especially as fatigue sets in.

For those looking for an extra challenge, the Challenger Bonus focuses on snatch variations:

• 5 reps of each for load, resting 1 minute between reps:
  • Snatch Balance
  • Hang Squat Snatch
  • Snatch Pulls
  • Squat Snatch

This is a fantastic opportunity to work on your technique and build strength in these complex movements.

Tuesday: Deadlifts and Wall Walks – A Grueling Combo

Tuesday’s workout, 250304, is a descending rep scheme of deadlifts paired with wall walks, a recipe for a serious burn:

• For time: 21-18-15-12-9-6-3:
  • Deadlifts (85/115 lb)
  • Complete 2 wall walks after each set.

Pacing is key here. Break up the deadlifts into manageable sets and focus on smooth transitions to the wall walks. Expect a significant core and shoulder challenge.

Wednesday: Box Jumps and Rope Climbs – An Explosive AMRAP

Wednesday brings an 8-minute AMRAP (As Many Reps As Possible) of explosive movements:

• AMRAP 8:
  • 8 box jumps (20/24 in)
  • 1 rope climb (15/15 ft)

This workout is all about intensity. Move quickly and efficiently, but prioritize safety on the rope climbs.

Thursday: Heavy Day – Building Power with EMOMs

Thursday is dedicated to heavy lifting with an EMOM (Every Minute On the Minute) format:

• For load: EMOM 12:
  • 3 power cleans
  • 2 hang power cleans
  • 1 push jerk
  • Build in load.

This is your chance to test your strength and refine your technique in these Olympic lifting movements. Focus on controlled movements and gradually increase the weight as you feel comfortable.

Friday: Open 25.2 and a Ring/Chin Up Challenge

Friday we will be performing open workout 25.2. Make sure you are prepared for this workout.

The Challenger bonus for friday will be:

• AMRAP 10 Minutes
  • 10 Ring Pushups
  • 10 Chinups

This will be a great test of upper body pushing and pulling strength.

Saturday: A Grinding AMRAP and Run Club

Saturday is a long, grinding AMRAP designed to test your mental and physical endurance:

• AMRAP 20:
  • 30 burpees
  • 20 alternating DB snatches (35/50 lb)
  • 100-m double-DB farmers carry (35/50 lb)

Pace yourself and break up the movements into manageable sets. This workout will challenge your grip, core, and overall stamina.

For those looking for a longer endurance challenge, join the Run Club for a 5-mile run at Burke Lake.

• 5 Mile Run at Burke Lake: https://www.komoot.com/collection/3332828/-burke-lake

Sunday: A Varied Endurance Test

We close out the week with a varied endurance workout:

• For time:
  • 200-m run
  • 40 sit-ups
  • 32/40-cal row, bike, or ski
  • 400-m run
  • 30 sit-ups
  • 24/30-cal row, bike, or ski
  • 800-m run
  • 20 sit-ups
  • 16/20-cal row, bike, or ski

This workout combines running with core work and a cardio machine of your choice. Choose a machine you enjoy and focus on maintaining a consistent pace.

Key Takeaways:

• Prioritize Form: With heavy lifting and high-rep workouts, maintaining proper form is crucial to prevent injuries.
• Pacing is Essential: Many workouts require pacing to avoid burning out early.
• Listen to Your Body: Don’t be afraid to scale workouts or take rest days when needed.
• Embrace the Challenge: This week is designed to push you, so embrace the challenge and celebrate your progress.

Get ready to dig deep and unleash your inner beast. See you in the gym!