3/14/2022-MONDAY WORKOUT

by | 14am306UTCMonday | WOD

STRENGTH Build To A 3rm Floating Squat Clean METCON Emom X 25 1 = 7 Hang Squat Clean (heavy But Ub) 2 = 7-10 Shspu 3 = 4-7 Ring Mu – Sub Dips For Mu 4 = 10-15 Cal Ab 5 = Rest

3/11/2022-CROSSFIT OPEN 22.3

by | 11am305UTCFriday | WOD

For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb ♂ 95 lb, then 115 lb, then 135 lb Time cap: 12...

3/10/2022-THURSDAY WORKOUT

by | 10am315UTCThursday | WOD

STRENGTH a1. Kb Windmill X 6/arm a2. Hs Hold X :30 a3. 100ft Double Kb Front Rack Walk (heavy) x 4 Sets” METCON Harder Heavier Jackie 1250m Row 50 Thrusters (95/65) 30 C2b Pullups

3/9/2022-WEDNESDAY WORKOUT

by | 09am358UTCWednesday | WOD

STRENGTH 4 Sets sumo Deadlift X5 @80% rest 90 Sec deadlift hold at top :25 sec b. 4 Sets 12′ Seated Db Box Jumps X8 (24″) *hold 1 Db In Each Hand. Do Not Bend Your Arms And To Not Use Momentum For Your Box Jump. Step Down After Ea. Rep *this is our last...