Friday- March 15th

March 15, 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)

3 x 3 @90% of your 3RM

*Do warm up reps as needed and then all 3 sets at the same weight

 

 

B. “Cloud Nine”

AMRAP 9:00

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35) (35/25)

 

 

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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