Thur. March 19, 2026

CrossFit Gunnison
2 hours ago
1 min read

Sumo Deadlift (20)

1 set of 10 reps at 45-50%

1 sets of 6 reps at 60%

1 sets of 5 reps at 65%

2 sets of 5 reps at 70% 1RM

or same weight as last time. 2/16

8min AMRAP

7 Hang Power Cleans (155/105)

7 Burpee Over Bar

100m Run (120m Row)

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Wed. March 18, 2026

Every 2min for 6 sets: (10) 2 Hi Hang Squat Snatch + 1 Hang Snatch + 1 Overhead Squat Every rep w/ a 3sec pause at the bottom Adding. Do not go over 70% 4rds For Time: 60 Double Unders (:50) 12 Pull-U

Tues. March 17, 2026

4min On/4min Rest x4 1) 12/10cal Row 12 Hand Release Push-Ups 2) 12/10cal Bike 20 Russian KB Swings (70/53) 3) 30 Alt KB Lunges (70/53) ME Cal Row 4) 34 Russian KB Swings (70/53) ME Cal Bike

Mon. March 16, 2026

Back Squats 5 sets of 6 reps Focus on Speed and power. Goal same weight or 5-10lb more than 2/12 7min AMRAP 7 Toes to Bar 14 Box Jumps (24/20) :30 Rest

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