hcf

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open 24.3- TBA Thursday evening

CrossFit: (revisit from January) Main:5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm DB hang clean and press20 DB goblet squats Lvl6: DB70/50# OH WLLvl5: 50/40#, OH WLLvl4: 50/35#, FR shoulder WLLvl3: 35/25#, FR shoulder WLLvl2: 30/20#, farmers carry WLLvl1: 20/15#,

CrossFit Jackie’1000m. Row50 Thrusters30 pullups Level 6: 1000m. Row, 50 thrusters 45/45# thrusters- unassisted pullupsLvl5: 1000m. Row, 50 thrusters 45/35#, unassisted pullupsLvl4: 800m Row, 40 thrusters 35/25#, assisted pullupsLvl3: 800m Row, 40 thrusters 25/15#, assisted pullupsLvl2: 600m row, 30 thrusters 15/15#, 20 assisted pullupsLvl1: 600m row, 30 air squat/dowel, 20 ring rows *goal time frame

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

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