Week # 3 of 6
Monday 3/9/2026
Strength:
Deadlift
20-15-10-10
Conditioning
Partner Conditioning
“Grace”
30 Clean and Jerks (135/95)
Immediately into
“Jackie”
1,000m Row
50 Thrusters (45/35)
30 Pull Ups
Immediately into
50 Burpee Box Jump Overs
Note: split reps evenly
Tuesday 3/10/2026
Strength
A1. Front Squat, 4 sets of 3, building
A2. Bent Over Supinated Barbell Row, 4 sets of 8-10, building
Conditioning
12 minute AMRAP
9 Toes to Bar (Rx+ 3 Bar Muscle Up)
18 Air Squat (9 Overhead Squats 75/55)
36 Double Under
Wednesday 3/11/2026
Conditioning
Part A: FGB-style
Ski Calories
Wall Ball @ 10/14lb
Farmer Hold @ 2×16/2x24kg
Box Getover @ 30/40”
Lying Leg Raises
Part B: FGB-style
Row Calories
Sled Push @ 3/5 plates
Sled Pull @ 2/4 plates
One Arm Overhead Reverse Lunge @ 12/16kg
Burpee-to-Plate
Thursday 3/12/2026
Strength
Every 90 seconds for 20 Rounds
Rounds 1 – 5: 1 Snatch Pull + 1 Hang Power Snatch with pause below the knee
Rounds 6 – 10: 1 Power Snatch + 1 Hang Power Snatch with pause above the knee
Rounds 10 – 15: 1 Power Snatch with pause at mid thigh + 1 Overhead Squat
Rounds 16-20: 1 Squat Snatch
Friday 3/13/2026
Conditioning
CrossFit Open 26.2
Saturday 3/14/2026
Conditioning
For time:
1000m Run
25m Sled Pull @ 2/4 plates
1000m Ski
1500m Run
50m Sled Push @ 3/5 plates
1000m Row
80m Burpee Broad Jump
1000m Run
25m Sled Pull @ 2/4 plates
100 Wall Ball @ 10/14lb
