3/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (Heavy Set of 3 )18 min to build a heavy set of 3Metcon12 AMRAP ASC 3TTB, 3S2OH (AMRAP - Rounds and Reps)AMRAP 12 3 Toes to Bar 3 Shoulder to Overhead 115/85 6 Toes To Bar 6 Shoulder to Overhead 9
BurgFit 3/20/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Run, Devil's Press Squat Cleans DB Snatch DB Push Press (Time)FT: 800m Run 10 Devil's Press 35/20 600m Run 20 DB Squat Cleans 400m Run 30 Alt DB Snatch 200m Run 40 DB Push Press Cap: 20 min Rx+: 50/35 INT: 20/10 BEG: Scale Runs to be at or around 4 min, 3 min, 2 min, 1 min respectively. MetconRest 5 Minutes FT 100 Air Squats 100 Double Unders (Time)FT: 100 Air Squats 100 Double Unders INT: 50 DU OR 200 Singles BEG: 75 Air Squats 100 Singles 8 Min Cap.
Barbell Club 3/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBench Press (5x10)Handstand Hold (5x1 min )1 second = 1 repWeightliftingSuperset Single Arm Bent Over Row (5x6 per side )Build to a heavy set of the day 15 Cal Row After Focus on driving elbows back and outside.
CrossFit 3/19/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch (5x1)20 min to build up to 85-95%, then perform 5x1 at that percentage. MetconDsc DB Split Snatches Burpee Box Jump Overs (Time)For Time: 10-8-6-4-2 Dumbbell Split Snatches 50/35 Burpee Box Jump Overs 24"/20" 10 min cap Does NOT need to alternate, but must complete half the reps per side. INT: 35/20 20/16 BEG: 20/10 Burpee Box Step Overs
Barbell Club 3/19/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTop Down Deadlift (Heavy Triple )Pull off a rack and control the eccentric, light touch and directly back into the concentric motion Weightliftingsled drag (Weight)Work up to a heavy 50 Meter sled drag Accessory WorkPlank (Accumulate 5 minutes in a plank)1s = 1 rep
CrossFit 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM 12 HSW Ski Front Rack Hold (4 Rounds for reps)Minute 1) 30 ft Handstand Walk Minute 2) 10/8 Cal Ski Minute 3) Double Kb Front Rack Hold 45s 53/35 INT: 15ft Handstand Walk 8/6 Cal 35/25 BEG: 60 FT Bear Crawl 25/10 Score is Reps for EACH round (4 Rounds) Every 5ft = 1 Rep Every 1s = 1 RepMetcon3rft 600m run, 40 air squats, 20 ghd (Time)3RFT 600m Run 40 Air Squats 20 GHD Sit Ups 18 Min Cap INT: 400m 20 Abmat Situps BEG: 200m
BurgFit 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM 15 Cal Bike 15 TTB 15 HSPU (7 Rounds for reps)Every 5 min for 35 minutes 15/12 Cal Bike 15 Toes To Bar 15 HSPU Score is time for EACH ROUND Rx+: 25/20 Cal Bike INT: 12/9 Cal Bike Toes to Eye Level Elevated BEG: 9/7 Cal Bike Hanging Knee Raise OR Toes To Rig 20/10 Seated Press Scale to options that allow you to complete the first round in under 3 minutes
Barbell Club 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSuperset Box Squat, Glute Bridge Hold, Side Plank Box squat (6x5)Build to Heavy Set of the Day Glute bridges (6x30s Hold)Side Plank (6x30s Per Side )Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees). Just like a traditional plank, your core should be constantly engaged and you don't want your hips to sag