10
Mar
Monday, March 11, 2024
| Weekly Overview | Events/Classes | |
| Monday | Clean, Thruster | |
| Tuesday | Lunge, Hip Thrust | |
| Wednesday | Snatch | 5:45 PM – Rowing Clinic w/ Coach Elizabeth |
| Thursday | Long Conditioning Intervals | |
| Friday | CrossFit Open 24.3 | |
| Saturday | TBD | |
| Sunday | TBD | 11 AM – CrossFit Open 24.3 Make-Up |
Strength
Every 2:00, 6 Sets
1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)
4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)
*Hold onto bar between reps
Conditioning
For Time:
21 Wall Balls (20/14) (FX: 14/10)
21 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
9 Clean and Jerk (135/95) (FX: 95/65)
21 Wall Balls (20/14) (FX: 14/10)
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Up)
9 Squat Clean Thruster (135/95) (FX: 95/65)
21 Wall Balls (20/14) (FX: 14/10)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
9 Thruster (135/95) (FX: 95/65)
*14:00 Cap