March 1, 2023

CrossFit – Wed, Mar 1
Join us this Friday to close out the 2023 open at 5:30 p.m.! It will be a neon/glow/80s party. Bring your friends and family and let’s close out the open season in style!

Warm-up

A. General

30 sec Air Squats

30 sec Banded good mornings

30 sec High Knees

30 sec Rack stretch on the floor

30 sec LAteral shuffles (25’)

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific (Drills)

https://youtu.be/kHo1YedpkRE

– 5-7 Rack Deliveries

– 5-7 Muscle cleans

– 5-7 Tall squat cleans (work your way form power to squat)

– 5 Tempo Squat Cleans

Then

Ramp up

Weightlifting
Clean (EMOM 6minutes
3 Squat Cleans @ 65-70%)

TC: 6 min

Score: Weight

Scaling Options

Beginner

3 Cleans @ Quality

Intermediate

As Written

Perform

@65-70%

3 TNG Clean and Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

50′ Farmer’s Carry 2×50/35 lbs

7 Burpee Deadlifts 2×50/35 lbs

100′ Shuttle run (25 out & back)

KG: 25/15

Score: Rounds & Reps

Scaling Options

Beginner

50′ Farmer’s Carry @ 35/25 lbs x 2

7 Burpees

100′ Shuttle run (25 out & back)

Intermediate

50′ Farmer’s Carry @ 35/25 lbs x 2

7 Burpee Deadlifts @ 35/25 lbs x 2

100′ Shuttle run (25 out & back)

Perform

AMRAP 10minutes

250/200m Skierg

7 Burpees over wall

100′ D-ball Carry on Shoulder @100/80*

*50′ on each shoulder

Extra Accessory
Accessory (Checkmark)

Banded Cat/Cows

3 x 12