CrossFit – Fri, Mar 21
Deload Week: Time to recover from the Open. Decent volume in the Metcons this week, pull back where needed. Lifting will be below 80% on all strength movements.OPEN MAGIC! Congratulations to everyone who participated in this years Open. There is nothing like the feeling of the Open when those last couple minutes close in on a workout and our gym rallies around athletes to push them to the finish line. Thank you all who volunteered, judged and joined us for Friday Night Lights. Community Cup standing should be coming out soon to see what is next.
Warm Up
Power Snatch (5 Sets (New Set every Minute)
1 Power Snatch @ 65-70%
-Into-
5 Sets (New Set every Minute)
1 Power Snatch @75-80%)
1 Power Snatch @ 65-70%
-Into-
5 Sets (New Set every Minute)
1 Power Snatch @75-80%)
Metcon Warm Up
1-2 Sets
:30 Ski
5 Box Jumps
3 Strict Chin Ups
:30 Row
5 Wall Balls
5 Abmat Sit ups
-then-
1 Set at pace
3 Cal Ski
2 Box Jumps
1 Rope Climb
3 GHD Sit Ups
3 Cal Ski
3 Wall Balls
Newgrange (Time)
For Time:
30/24 Cal Ski or Row
15 Box Jumps (24/20)
5 Rope Climbs or 15 Strict Pull Ups
25 GHD Situps or 50 Abmat Sit Ups
75/60 Cal Row
25 GHD Sit Ups or 50 Abmat Situps
75 Wall Balls(20/14)
Time Cap 18 Mins
Cool Down
10 Bootstrappers
1 Min Barbell Forearm Stretch
2×8 Bretzel
Mobility
Crossover Symmetry
Wrist Stretch
Burgener Warm Up- Snatch