WORKOUT for Friday 4/1/2022
“KAREN”
150 wall ball for time (10:00 cap), 8/14/20lbs
(Rx+ is 150 bell ball for time)
then
EMOM x 12
a. 6 (alternating) split snatches
b. 12+ toes-to-bar
Post time to whiteboard!
WATCH:
SKILLS for Thursday 3/31/2022 is the CLEAN
MOBILITY for Thursday 3/31/2022
WORKOUT for Wednesday 3/30/2022
5 sets of 3:00 work/1:00 rest of:
18/25 calorie bike (or 70 double unders)
10 burpee box jump overs, 12/20/24″
2 squat cleans, as heavy as possible
Complete the work as quickly as possible and use the remaining time to adjust the weight on the barbell and rest enough to go hard again. Post heaviest successful load to whiteboard!
WATCH:
SKILLS for Tuesday 3/29/2022 is the DEADLIFT
CONDITIONING for Tuesday 3/29/2022
WORKOUT for Monday 3/28/2022
5k row for time, then
12-minute AMRAP of
12 DB snatches, 20/35/50lbs
24 OH walking lunges
Alternating not required. Post scores to whiteboard!
WATCH:
Join us for YOGA with IVAN.MVMT at 10am on Zoom- RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 3/27/2022
WORKOUT for Saturday 3/26/2022
bench press to a heavy 4-rep then
“ELIZABETH”
21-15-9 reps for time:
power clean, 29/43/61kg
ring dips
Rx+ = full squat cleans + ring dips. Post results to whiteboard!
WATCH:
SKILLS for Thursday 3/24/2022 is BENCH PRESS
Anything can be a bench if you just believe
CONDITIONING for Thursday 3/24/2022
WORKOUT for Wednesday 3/23/2022
“NATE”
as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
8 perfectly-vertical kettlebell swings, 16/20/32kg
WATCH:
CrossFit Links
