Wednesday, March 18 2020

Posted by Mandee on March 17, 2020   |   7 Comments



1 1/2 Back Squat   E3MOM

5 Sets x 4 – 1 1/2reps

2min AMRAP:

5 Strict Press   95/65   RX+115/75   MRX 75/55 or Strict Handstand Push-Ups

5 Over Box Jumps   24/20″   RX+30/24″   MRX 20/18″

Rest 2min

2min AMRAP:

7 Push Press or Handstand Push-Ups
7 Burpee Box Jumps/Step-ups

Rest 2min

2min AMRAP:

10 Shoulder to Overhead or Handstand Push-Ups
10 Box Jumps/Step-ups

Squat Development

20 Double Kettlebell Front Rack Lunges (10ea/alt)

2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb



At Home Version:

5 Rounds of:

20 Shoulder to Overhead with weighted object (if weighted object is light, perform 20 Left Arm Shoulder to Overhead, then 20 Right Arm Shoulder to Overhead)

15 Squat Jumps

10 Burpees

5 Jump Overs (consider sliding a broomstick or PVC pipe under your couch cushion or mattress to create an obstacle to jump over)

rest as needed

Squat Development:

40 weighted lunges, alternating stationary (20 each leg)

2 sets of 10 pistols (one-legged squats) or progressions (try squatting down under control to a chair of appropriate height, then standing)

1 minute wall Iron Chair sit holding weight of any kind


7 responses to “Wednesday, March 18 2020”

  1. Mandee says:

    Zack looking focused and steady, knocking out some box jumps and working hard! This guy is as nice as they come. He’s got a quiet, friendly was about him, and he’s always open to feedback and coaching. You rock, Zack! 😁

  2. Nathaniel says:

    Zack is always ready for the challenge and this box never stood a chance! Agility and accuracy coming together in one movement. Zack has been all in since joining the gym and he’s made gains across the board. He’s a great guy with an easy attitude that always makes the 6:15 better. Keep rollin buddy!

  3. Josh Kennedy says:

    A: 205 across
    B: 2+5, 1+8, 1+10 all Rx+
    C: Complete

  4. CJ VK says:

    A. 195-205-215-225-235
    B. 5 / 2+8 / 2+11 rx+ (HSPUs)

  5. Nathaniel says:

    A. 235 across

    B. 4 + 2 / 2 + 8 / 2 rx+ across w/ hspu’s

  6. Zack says:

    Thanks for the kind words Nate and Mandee! It helps that I belong to the best gym with the best, most encouraging coaches around,..seriously love my CrossFit HSV family! Here’s to many more grueling, awesome WODs!

  7. Mandee says:

    A. 155 across
    B. 4+2 / 2+8 / 3 RX+ All HSPU