WORKOUTS 3/9-3/14

MONDAY

Weightlifting

1 rep every 90 seconds
2 singles: snatch high pull
2 singles: hang squat snatch
6 singles: squat snatch
– Score is the heaviest load for 2 movements

Metcon

TABATA -Calories

TUESDAY

Metcon

Score Time

For time:
800m run/ row
Handstand walk (150 ft)
30 Russian KB swings 70/53
400-m run/row
30 strict handstand push-ups
30 Russian KB swings
200-m run/row
30 hand-release push-ups
30 Russian KB swings

TC 22

WEDNESDAY

Metcon

Team Workout

Score Calories

8 rounds

3 bar muscle ups

6 overhead squats 135/95

9 bar facing burpees

Then

max calories on cardio of team choice

TC 24

THURSDAY

Metcon

Score Time

Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.

-Score is slowest time

Stretch

2-3 rounds

1 minute each

hamstrings

child pose

lats

pvc pass through

couch stretch

FRIDAY

5:15pm &6:15pm CLOSED

Metcon

CROSSFIT GAMES OPEN 26.3

OPEN DEBRIEF @ 6PM

SATURDAY

8:15am skill/strength

9:15am team workout

CROSSFIT GAMES OPEN 26.3

OPEN DEBRIEF @ 10:30 AM

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