Monday, March 28th
Strength/Skill:
Deadlift 5 @ 65%, 5 @ 75%, 5+ 85%
Metcon:
“Sweet and Sour”
Teams of 2 Complete the following:
6 Rounds for Time of:
1:30 work/1:30 rest
15/12 cal bike row then max WB
Tuesday, March 29th
Strength/Skill:
Snatch – 1 Rep Max
Metcon:
5 Rounds for Time of:
3 snatch @ 70% above
25 Meter Suicide Sprint (5m, 10m, 15m, 20m, 25m)
– Complete 1 Round Every 5 Minutes
Wednesday, March 30th
Strength/Skill
Back Squat 4×5 @ 80%
Metcon:
“Bunny and the Bear”
2 People Complete AMRAP in 12 Minutes of:
Partner 1: Burpee Box Jump Overs
Partner 2: Bear Complex x 3 (135/95)
* Score is Burpee Box Jumps
** Partners Rotate when 3 Bear Complexes have been completed
Thursday, March 31st
Strengh/Skill:
Bent Over Rows 3×8
Strict Press 3×8
*superset the above, complete 1 set of bent over rows and then 1 set of strict press
Metcon:
4 Rounds for Time of:
24 Kettlebells (70/53)
9 Knees to Elbows
12 True Push Ups
– then 1k Row
Friday, April 1st
“Miller Time”
15 Minute AMRAP of:
1/1, 2/2, 3/3…
Front Squat (225/155)
Muscle Up
Saturday, April 2nd
8 AM – CrossFit Class
9 AM – Barbell Skills
10 AM – CrossFit Class
11 AM – Free-For-All Community WOD
Sunday, April 3rd
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym