CrossFit WOD, March 19, 2018

3-19-18 Warm-up Warm-up 3 Rounds: Row 10 Calories AFAP 20 slow/steady pvc pass throughs Then 10 Rounds with an emtpy bar 1 push press 1 push jerk 1 split jerk Weightlifting Metcon (Weight) 5 Rounds: 1 Push Press 1 Push Jerk 1 Split Jerk work up as heavy as you can Make the dip and drive portion consistent across all movements. The focus as you move to the push and split jerk needs to be absolute maximum speed under the bar. 2:30 between rounds. Score sum of the load from each round. ie. 100+100+110+110+120=540 Metcon Metcon (Time) 3 Rounds for Time: 30 Mountain Climbers 12 Power Snatch 95/65 8 Bar Facing Burpees The goal on this metcon is to cycle through the barbell and burpees as quickly as possible and pace the mountain climbers accordlingly. For those who can, this could be a 3 round sprint. Athletes are better off going lighter if needed to make it a sprint.

CrossFit WOD, March 16, 2018

Crossfit Open 18.4 Warm-up Warm-up Warm-Up for 18.4 Friday Night Lights starts at 5:30pm! Metcon

CrossFit WOD, March 14, 2018

3-14-18 Warm-up Warm-up Row 500m steady Then Group PVC or Barbell Warm Up 10 strict press 10 push press 10 push jerk 10 split jerk 10 hang power clean 10 hang squat clean 10 hang squat clean to split jerk Then Row 500m (Hard) EMOM Kettlebell Snatch (8 x 10) Perform 5 One Arm KB Snatches per side. Please review video. Metcon Metcon (Time) 3 person teams 10,9,8.7……1 Deadlift 245/165 Bench 165/85 Clean 135/75 Team rotates through station and reps. Teamates cannot pass teammates. Adjust loads to suit entire team This is a variation of Linda. We will be performing this in teams of 3 (preferable) or two. Please note in comments. If your team is Coed, keep the same bench, but you can set up different loads on clean and deads as needed. Otherwise, try to keep same loads for team. Don’t get to caught up in the loads you are using. Scale to suit your group. The loads above are the most that should be used. ALL LOADS USED ARE RX! note in your comments what you used.

CrossFit WOD, March 15, 2018

3-15-17 Warm-up Warm-up 2 Rounds: 20 Goblet Squats 20 Inchworms 10 Box Jumps Weightlifting Back Squat (4 x 5) Start around 70% and work up if the weight is moving well. Score last set. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 Minutes: 5 Pull Ups 15 Air Squats 5 HSPU The goal here is to have a ton of Handstand Push up practice. The other two movements are designed to fatgue you over time. The pace on them should be determined by Handstand Push Up ability.

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