Admin

TUESDAY – MARCH 13TH, 2018

Snatch Review Snatch Review w/ Burgener Warm Up Overhead Squats Overhead Squats “Bring Sally Up” with PVC or Empty Bar  For Time: 400m Run 15 Hang Power Snatch 75/115 15 Toes-To-Bar 400m Run 15 Overhead Squats 75/115 15 Box Dips… Read more »

FRIDAY – MARCH 9TH, 2018

CrossFit Open WOD 18.3 2 Rounds For Time: (14 Min Time Cap) 100 Double Unders 20 Overhead Squats 80/115 100 Double Unders 12 Ring Muscle-Ups 100 Double Unders 20 Dumbbell Snatches 35/50 100 Double Unders 12 Bar Muscle-Ups

THURSDAY – MARCH 8TH, 2018

Skill Work & Progressions 15 Min Muscle-Up/Pull-Up Progressions If you have Muscle-Ups; 10 Min EMOM 2 Muscle-Ups 20 Min Alternating EMOM 5 Handstand Push-Ups (increase your deficit and/or do them strict but do not exceed 5) 10 Single Arm Dumbbell… Read more »

TUESDAY – MARCH 6TH, 2018

Mobility & Review 10 Min Front Rack Mobility and Review Thruster Efficiency Mini Kalsu 20 Min Time Cap 75 Thrusters 65/95 EMOM Perform 5 Burpees Start the workout with 5 Burpees

MONDAY – MARCH 5TH, 2018

Mobility 15 Min Overhead Mobility Overhead Squats 10-8-6-4-2 Row w/ a Partner 4x500m (2 per partner) Partner B holds plank while partner A rows. If partner B drops partner A must stop rowing.