MONDAY 2.27.23
Strength - PUSH COMPLEX - 14 min
4 Sets (build to heavy unbroken set))
5 Strict Press + 5 Push Press
MetCon
EMOM 16
M1) 20 Wall Balls
M2) 8 Strict Tempo Pull Ups (bands allowed)
M3) 12/9 Calorie Bike
M4) AMRAP 123 Up Downs
Scoreboard- count Minutes 1-3
TUESDAY 2.28.23
Strength - Pause Front Squats - 16 min
5 Sets of 5 Reps - Pause :02 at bottom Each Rep
50-55-60-65-70%
MetCon
22-16-10
DB Power Cleans
DB Front Rack Lunges
Burpees Over DB
RX: Two 50/35 lb DBs
WEDNESDAY 3.1.23
Strength - 1.25 Bench Press - 14 Minutes
4 Sets of 10 Reps
50-55-60-65%
MetCon
EMOM 20
M1) 15 Ring Dips / Ring Push-Ups / HR Push-Ups
M2) 15 Toes to Bar
M3) 15 Box Jump Overs 24/20"
M4) Row 18/15 Calories
THURSDAY 3.2.23
Class 7:30am & 7pm Open Gym 5:30pm
Strength/Skill: Turkish Get Up - 12 minutes
Build to Heavy! This is our last week of these so push the weight!
EMOM 20
M1) Handstand / DB Overhead Hold
M2) Farmer's Carry
M3) Arms Only Rowing
M4) Hollow Hold
Work :40 Each Minute
FRIDAY 3.3.23
CrossFit Open Workout 23.3
SATURDAY 3.4.23
TBD Workout Based on CrossFit Open