March 2024

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main Teams of 2:AMRAP 20 min; one partner works at a time, but may switch out at anytime50 alt. arm DB snatch (partition as needed)1000m bike (partition as needed, 100m/200m/etc.) Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

CrossFit Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over

CrossFit Main Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each

CrossFit Main strength E3min x 15 minodd min: power cleaneven min: DB reverse lunges 0: 5x power clean @35%5x each side DB reverse lunge3: 4x PC @ 45%5x each side DB reverse lunge6: 3x PC @ 55%5x each side DB reverse lunge9:2x PC @ 65%5x each side DB reverse lunge12: 1x PC @ 75%5x each

CrossFit Main EMOMx 30 min (10 sets)min 1: 100m runmin 2: 5-10 strict pullupsmin 3: 15-20 air squats*each min of work should take you ~:30-:40 to complete with ~:20-:30 rest Lvl6: unassisted and add 14-20# vest if possibleLvl5: unassisted- no vestLvl4: add banded assistance as neededLvl3: banded assistanceLvl2: ring rowsLvl1: ring rows/squat to ball

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit MainE3 min x 10 sets (30 min)200m run10 pushups15 box step ups