top of page
Search

Untitled


Strength:

Front Squat (90%)

1x10 @ 60%

1x8 @ 65%

1x6 @70%

1x6@ 75%

1x6@ 80%

14 Min AMRAP 200 Meter Run 20 KB Swings (55/35) 15 Push Ups Score is total rounds + reps (goal is 7+ rounds)

Subs for Run: Row 20 Cal Men / 15 Cal Women OR Bike 15 Cal Men / 10 Cal Women


17 views0 comments

Recent Posts

See All

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

bottom of page