Friday- March 22nd

March 22, 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)

2 x 3 @83% of your 3RM

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

 

 

B. “The Other One”

AMRAP 10:00

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

6 Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Burpees

9 Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Burpees

 

 

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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