CrossFit – Thu, Mar 16 Metcon (AMRAP – Reps) EMOM 10:Odd: 2 Wall WalksEven: 10 Strict Pull-ups 2 Wall Walks=30 sec. Handstand Hold *Be consistent throughout the strict PU.Try to aim for one more rep per roundfrom what you achieved last week. Metcon (Time) For Time: Buy-In: 25 Power Snatches 95/6521-15-9-15-21Echo Bike CalsToes to Bar
CrossFit – Wed, Mar 15 Metcon (AMRAP – Rounds and Reps) 4:00 to complete:1K Row Rest 1:00 Immediately into 16:00 AMRAP5 Deadlifts 135/855 Front Squats5 Push Press5 Back Squats200m HillSprint Rest 1:00 For Time:1K Row Use the time left in the class to work onstretching/mobilization.
CrossFit – Tue, Mar 14 Metcon (AMRAP – Reps) EMOM 10:Odd: 50 Double-UndersEven: AMRAP Strict HSPU +/- 2 Reps =5 Penalty Burpee at the end of the EMOM. For Example:Round 1=I knock out 5 strict HSPU. I cannot deviate +/- 2 Reps from 5 the rest of the rounds with strict HSPU. Consistency is the
CrossFit – Mon, Mar 13
CrossFit – Sat, Mar 11 Death by barbell (AMRAP – Rounds and Reps) 22 Min Amrap: 1 Deadlift @135/95 1 Hang Power Clean 1 Shoulder 2 Overhead 1 Bar Facing Burpee **Rest 1:00** ***add 1 Rep Per round*** RX+ 155/105, Rest :30 secs
