Monday, March 14th WOD

IMG_4796

Great job everyone on 16.3!  If you still need to get it done, you can do so during Open Gym on Monday between 4:30-5:30pm.  Don’t forget to submit your scores by 8pm EST Monday if you’ve registered for the CF Open.

Workout for Mon., 3/14:

Warm Up –

1 Minute T-spine Smash

1 Minute Russian Baby Maker

30 seconds each side runner stretch

1 minute High knees in place

Then…

15 Reps of HBBS with an empty barbell

Mobility –

Plantar Lacrosse Smash

Strength –

12×2 HBBS

WOD –

Fit:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (95/65)

4 Front Squats (95/65)

Perf:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (115/80)

4 Front Squats (115/80)

Comp:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (135/105)

4 Front Squats (135/105)

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Speak Your Mind

*