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Workout

3/14/20

WITH EVERY GOING ON I will also be posting at Home WODS In addition to our class WODs. I will do my best to minimize the amount of equipment used.

Metcon

Metcon (Time)

Teams of 3
For Time (30 Minute Cap):
5 Rounds of "DT" (155/105)
100/70 Calorie Bike
5 Rounds of "DT" (155/105)
100/70 Calorie Bike
5 Rounds of "DT" (155/105)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

ADV RX as written
RX 135/95

DT"
• work does not need to be divided evenly, the option listed below will split the 5 rounds evenly between 3 if you want.
    Partner 1: 1 Round
   Partner 2: 1 Round
   Partner 3: 1 Round
   Partner 1: 12 Deadlifts + 9 Hang Power Cleans
    Partner 2: 6 Push Jerks + 12 Deadlifts
   Partner 3: 9 Hang Power Cleans + 6 Push Jerks

BIKE
•On the bike, look to switch out after 7-10 hard calories or every 15-20 seconds
•Getting off the bike while you are still moving quickly will make it easier for the next person to get started, as the flywheel will still be spinning fast

AT HOME WOD

Metcon (Time)

WARMUP SET
100m jog
6 Sit-ups
6 Air Squats

For Time:
5 Rounds:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpees

Lateral line hop:
With a line created by virtually anything (tape, chalk, or any marker) a lateral hop over the spot to count as a single rep per hop.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, March 14, 2020

Male Clients

Danny
Eckard

9:30 AM CrossFit

22:40

95#, Brandi and Justin

Justin
Lincoln

9:30 AM CrossFit

22:40

w danny and brandi

Noah
Pinto

9:30 AM CrossFit

27:43

Women’s RX

Female Clients