Meaningful Pursuits and Workouts for the Week of March 5

Douglas Esposito Coach's Corner, WOD

What are Meaningful Pursuits?

Sunday – March 5

Weighted Pull Ups 7X1 to a 1RM

DL 3@70, 75, 2@80, 85, 1@90, 95, 100%

For Time:
45 DU
21 DB Thruster (50/35#)
45 DU
15 DB Thruster
45 DU
9 DB Thruster
45 DU

Cash Out: 3X12 DB Bench

4X8
Banded Flyes
Side Cable Raises

Monday – March 6

BKSQ 3@70, 75, 2@80, 85, 1@90, 95, 100%

3 RFT:
12 CTB Pull Ups
16 KBS (70/55#)
20 Burpees
1:30 Rest

4X8
Side Cable Lowers (supinated grip)
Front DB Raises

Tuesday – March 7

BN 3@70, 75, 2@80, 85, 1@90, 95, 100%

6X400m Run 1:1

4X8
Front Banded Pull Downs
Rev Cable Flyes

Wednesday – March 8

SN LO + Pull + SN skill work up to 80%

21-15-9
STO @50% JK 1RM
Ring Dips

Cash Out: 3X12 DB Rows

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

Thursday – March 9

CN LO + Pull + CNJK
Skill Work up to 75%

21-15-9
Ring Rows (with elevated feet)
DBSN (85/65#)

Cash Out: 75 Ab Mat Sit Ups

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Friday – March 10

CrossFit Open – Workout 17.3

Saturday – March 11

Weighted Dips 7X1 to a 1RM

PR 3@70, 75, 2@80, 85, 1@90, 95, 100%

6X500m Row 1:1

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs