https://crossfitjcpd.rxgym.com/index.asp?pageid=1&startdate=20260316 Daily Workout for Mar 16, 2026 en-us Mon, 16 Mar 2026 00:00:00 MST Mon, 16 Mar 2026 15:10:16 MST https://crossfitjcpd.rxgym.com/index.asp?pageid=1&startdate=20260316 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitjcpd.rxgym.com/images/icons/rssfeed.png 39 31 https://crossfitjcpd.rxgym.com/index.asp?pageid=1&startdate=20260316 https://crossfitjcpd.rxgym.com/index.asp?pageid=1&startdate=20260316 Mon, 16 Mar 2026 00:00:00 MST Warm-up<br />3 sets:<br />:40 row, easy pace<br />:20 row, fast pace<br />10 PVC pass-throughs<br />10 PVC good mornings<br />10 PVC muscle snatches<br />10 PVC shoulder presses<br /><br />1 set:<br />10 front squats (empty barbell)<br />10 false grip ring rows<br />10 ring dips<br />10 push presses<br />10 low-ring transitions<br />10 thrusters<br />10 kip swings on the high rings<br /><br />3 sets:<br />1-2 pull-ups + ring dips<br />3 thrusters<br />– Use workout variations.<br /><br />AMRAP 25:<br />3 pull-ups + ring dips<br />8 thrusters (75/115 lb)<br />17-calorie row<br /><br />Stimulus & Goals<br />6-10 rounds.<br />Thrusters in :45-1:00.<br />pull-ups + ring dips in :30-:45.<br />Row in 2:00 or less<br /><br />Accessory - I<br />5 sets for load:<br />10 close-grip bench presses<br /><br />Stretching<br />1 set:<br />1:00 banded shoulder stretch/arm<br />1:00 child’s pose