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Tuesday 3.28.17Monday 3.27.17Saturday 3.25.17Friday 3.24.17

Tuesday 3.28.17

WARM UP

10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order

SKILL WORK

clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2

METCON

WcG Sprint
15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65

CASH OUT

3rds 50 situps 50 dips

Monday 3.27.17

WARM UP

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

2,000 Meter Row
2,000 meter row for time

METCON

WcG Sprint
rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

FINISHER

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

Saturday 3.25.17

CROSSFIT OPEN

CrossFit OPEN 17.5
10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles

Friday 3.24.17

WARM UP

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

SKILL WORK

Back Squat 3x5
2x10 lite weight warm up set
3x5 increase weight each time

METCON

WcG Bencmark
3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

CASH OUT

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec