CrossFit – Thu, Mar 14 Metcon (Time) 4 RFT:500m Row50 KBS 35/2630 Back-facing Wall Shoulder Taps10 KB, single-arm, OH Walking Lunge *L1: Forward-facing Wall Shoulder TapsL2: Heels against Wall Shoulder TapsL3: Renegade Rows (plank position) Scale the weight of the KB if needed. If you cannot go OH, do walking lunges instead.
CrossFit – Wed, Mar 13 Metcon (Weight) 15 minutes to establish a HEAVY, maximal load for the following complex: 1 Deadlift + 1 Clean & Jerk Rest as needed. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:5 C2B Pull-ups10 T2B15 DB Squats 2×50/35 *L1: Chin-over-bar PU/Kip Swing to L-SitL2: Jumping C2B/Kip Swing to K2ChestL3: Ring
CrossFit – Tue, Mar 12 Metcon Skill Focus: Ring Muscle-Up In no particular order, complete the following: 10 Hollow/Arch Swings on the rings.10 Hips pops10 Hips to ring10 Jumping RMU10 RMU transitions + dip Metcon (Time) 3 RFT:90 Double-unders7 Ring Muscle-ups5 Clean & Jerks 135/95 *1:3 DU:Singles L1: Jumping RMUL2: RMU Transition + DipL3: Ring
CrossFit – Mon, Mar 11 Metcon (Time) Complete the following For Time: 800m Run50 Burpee Box Jump Overs 24/20″800m Run —Rest 5:00— 50-30-10Cal RowWall Ball Shots 20/14 —Rest 5:00— 50 Weighted Med Ball GHD Sit-ups 20/14 *Scale the height of the box & weight of the MB as necessary. L1: GHD SU (un-weighted)L2: GHD to
CrossFit – Sat, Mar 9 Coach Mary's Gymnastics Clinic February 17th, 24th, March 2nd, and 9th. Sign up at the whiteboard or see a coach. Dee (Time) 4 Round For Time 40 Air Squats 30 Hand Release Push Ups 20 Burpees 400m Run https://wodwell.com/wod/dee/
