Members

Daily Workouts

March 19

WOD

CrossFit - Mon, Mar 18
Mobility

2 Rounds
15 PVC Pipe Prone Press Outs
15 Hip Circles (Forward and Backwards)
Into:
1:00 PVC Pipe External Rotation
1:00 PVC Pipe Tricep Stretch
1:00 PVC Pipe Lat Stretch
1:00 Samson Stretch

COMP/SPORT/FITNESS

2:00 Rest Between EMOMs

Snatch (Weight)

EMOM 8
Min 1 and 2: 4 Power Snatches @ 60%
Min 3 and 4: 3 Power Snatches @ 65%
Min 5 and 6: 2 Power Snatches @ 70%
Min 7 and 8: 1 Power Snatch @ 75%

Comp: Squat Snatches

Fitness Part A (Weight)

EMOM 8

Minute 1. 20 DB Snatches

Minute 2. 20 Air Squats

Clean (Weight)

EMOM 8
Min 1 and 2: 4 Power Cleans @ 60%
Min 3 and 4: 3 Power Cleans @ 65%
Min 5 and 6: 2 Power Cleans @ 70%
Min 7 and 8: 1 Power Clean @ 75%

Comp: Squat Cleans

Fitness Part B (AMRAP - Rounds and Reps)

AMRAP 8

10 SA DB Hang Clean and Jerks (EA)

15/12 Cal Bike

20 Sit Ups

Metcon (AMRAP - Reps)

Comp Sport and Fitness

EMOM 8

Minute 1. Pull Gymnastic Practice

Minute 2. Push Gymnastic Practice

Training Notes

March 14, 2024

View All

Helpful Links

Announcements

Training Notes for programming cycle beginning March 18th, 2024 are now posted at the link below on this page.