Public Whiteboard

Components

250317

Thruster

Stretching

- AT-HOME -

Snatch

Settings

Workout

CrossFit - Mon, Mar 17

General Warm-up (No Measure)

1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice

1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice

1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice

250317 (AMRAP - Reps)

- RX -
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
- No rest between movements.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
- No rest between movements.

- MASTERS 55+ -
3 rounds for reps of:
1:00 double-unders
1:00 push presses (35/45 lb)
1:00 air squats
- No rest between movements.

Thruster (Post-workout
Every 2:00 for 5 sets:
3 thrusters)

Thruster

Stretching (Checkmark)

1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch

- AT-HOME - (AMRAP - Reps)

3 rounds for reps of:
1:00 double-unders
1:00 single-DB push presses (35/50 lb)
1:00 air squats
- No rest between movements.

Work Your Weakness

Snatch (- STRENGTH I -
Snatch
Wave 1:
50% x 3
55% x 2
60% x 1

Wave 2:
55% x 3
60% x 2
60% x 1

Wave 3:
60% x 3
65% x 2
70% x 1

)

Snatch

- Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.