Mar 5-11

Saturday Mar 5 

15 Min to build to a heavy 
1.1.1 Power Clean + Jerk
(3 Cleans with a quick reset in between then 1 jerk)
With a partner.
On a 25 Min Clock
30 Split Squat R leg 95/65
30 Toes to Bar
30 Split Squat L leg
30 Toes to Bar
30 Front Squats
30 Chest to Bar
30 Overhead Squat
30 Chest to Bar
In the remaining time each partner hit a max 1.1 snatch
record 
max 1.1.1 clean
time for the 30s
1.1 snatch

Sunday Mar 6

8 Rounds 20 min cap
8 Hang Clean 115/85
8 Thrusters
20 Cal
At least 6 of the 8 rounds must have all
16 barbell reps unbroken

Monday Mar 7

3×5 OverHead Squat
3×5 Front Squat

Metcon:

12 Min AMRAP
20 Single DB S2OH 50/35 (10 each arm)
20 Box Step up with DB
10 Pull Up

Tuesday

3×5 Strict Press
3×3 Push Press
3×1 Split Jerk

Min 1 6 Hang Snatch 115/80#
Min 2 12 Back Rack Step Back Lunges
Min 3 12 TTB
Min 4 Rest

Wednesday

35 Min Cap
4 rounds
40 Cal (scale to something 3-4 Min)
40 second side plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)

Thursday

3×5 Sumo Deadlift

Metcon:

On a running clock
Start a 500M Row/Ski or 40 Cal Bike at
0:00, 5:00, 10:00, 15:00
Record all 4 times.

Friday

CF Open 22.3

POPULAR POSTS

DEC 14 – 20

Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang

DEC 7 – 13

Saturday 30 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)1 Muscle Up3 Power Snatch @115/855 Burpee Over BarRX+ @135/95 Sunday

NOV 30 – DEC 6

Saturday For Tiime (CAP 35:00)w/ a partnerBuy-in 5000/4000m Row-Ski or 12500/8750m Bikethen…100 Thruster @95/65*Every time you switch: 5 SYNCHRO Burpee Over Bar Sunday 3 Rounds

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