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

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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