Friday- March 1st

March 1, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Lat stretch x :30 each

           *Pec stretch x :30 each

 

 

 

A. Strict Press, Push Press, Bench Press OR Jerk 

(SAME lift from last week- you will be doing the same lift for the next 7 weeks)​

2 x 3 @75% of yoru 3RM

*Do warm up reps as needed and then 2 sets at the same weight

*If you missed last Friday- do a 3RM today!

 

 

B. “Plan B”

AMRAP 12:00

15/12 Calorie Bike  or 200m Run

30 Air Squats

15/12 Calorie Bike or 200m Run

15 DB Push Presses (40’s/30’s)

 

 

C. Buy-Out

Quad Smash x 2:00 each

Pec Smash x 1:00 each

 

 

 

*WE WILL BE DOING THE CROSSFIT OPEN WODS ON MONDAYS!

 

 

 

 

 

 

 

 

 

 

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