MONDAY, MAR 7
METCON
20 rounds:
1 clean & jerk (~75% of 1RM C&J)
15 double-under
3 chest-to-bar pull-up
TUESDAY, MAR 8
METCON
Every 5:00 x 5:
300m run
15 abmat or 12 GHD sit-up
15 dual DB front squat (2 x 50/35)
Score is slowest round, but keep track of your time each round.
WEDNESDAY, MAR 9
STRENGTH
Every 2:00 x 6:
3 push press
Start at a moderate weight and build as needed.
METCON
5 rounds:
10 push press (115/80)
10/8 cal assault bike
THURSDAY, MAR 10
METCON
AMRAP 21:
50m sandbag carry, bearhug
15 burpee
30/24 cal row
-Rest 1:00-
PYO weight for the sandbag carry. Sandbag carry counts as 10 reps (5m/rep).
FRIDAY, MAR 11
Open Workout 22.3
Our workout of the day will be CrossFit Open workout 22.3. That will be released at 12pm on Thursday and the Friday workout will be updated accordingly.
Don’t forget, is is our last week of Friday Night Lights, this week with tacos! There are no evening classes, instead we will tackle 22.3 in heats beginning at 4pm (gym opens at 3pm). Look for some more info on how to be included on the taco order later in the week.