March 2024

REST DAY Mobility and Maintenance

Open gym/24.2 makeup 8-10am

CF Open 24.2

CrossFit Teams of 2 AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa… P1. 5 sandbag squats, directly into 100′ bear hug carry 50′ down length of room between bikes and back.P2. while P1 is working P2 completes alternating rounds of; ODD: plank

CrossFit AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: 6-10 pullups *begin with more assistance/less weight, take away assistance/add weight each round. (make small jumps here as volume adds

CrossFit WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6 pushups9 air squats Lvl6/5: 135/95#, toe push ups with hand release, air squatLvl4/3: 95/65#, toes down-knees up with hand release, air squatLvl2/1: 55/35#, knees with hand release, squat to depth

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2 performs 2 wallclimbsP1 performs 4 DDB thrusters, P2 performs 4 DDB thrustersP1 performs 8 box jump overs, P2 performs 8 BJO Lvl6/5: open standard wallclimb to wall, DDB 50/35#, 24/20”

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open Workout 24.1