CrossFit WOD – Mon, Mar 3

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Announcements

CrossFit Open Workout Dates

Saturday 9:30am workouts on March 1st, 8th, and 15th

  • 7:30am, 8:30am will be normal CF classes
  • 9:30am will be the Open workouts 25.1, 25.2, and 25.3

CrossFit9 – CrossFit WOD

Skill

Squat Clean Thruster (5 x 1)

Metcon

Metcon (Weight)

For Load:

*20*15*10*5*

thrusters (increase weight each set)

*250m row or ski
every set should be a near max weight for that # of reps

Pistol Squat Accessory

Pistol Strength (Checkmark)

2-3 rounds for control:

10/10 single leg touch down (low box)

10 kang squats

single leg touch down : balance and slow on the way down

kang squat: focus on pulling butt close to the heels and most upright chest as possible