FRIDAY 10 March 2023
Warm-up 2x10 Push-ups10 Ring rows 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&TOpen Gym Workout Teams of 2 Relay style: 3 Rounds: 20 Double DB Deficit Push-ups 15 Assault Bike Cals (legs only) 15 Double DB Curl/Double DB Hang cleans Partner 1 starts and finishes the first movement then moves on and partner 2 starts the first movement etc ...
THURSDAY 9 March 2023
2x 10 Bend + bow 10 PVC PT 10 PVC GM 10 Air Squats 10 Thor Ext 10 Ring Rows 1x (bar) 10 Hang Power Clean 10 Front Squat 10 Push Press Workout “Hotel” Teams of 2 (6 rounds each):12 Rounds12 Hang power clean9 S2O6 Front SquatsLoad: 40/30 Alt/Scaling: Double DB/Single DB *You go I go (Partner 1 completes a full round while partner 2 rests, swap repeat until you have 12 rounds as a team) ...
WEDNESDAY 8 March 2023
Warm-up 2x 30s Plank 20 Air Squat 10 Sit-up 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout EMOM (12 minutes) - Start on different stations Min 1: Max Alt V-up Min 2: Max Plank Hold Min 3: Max Hollow-rock Min 4: Rest Cash out (taking turns, first come first serve) 70/50 cal bike ...
TUESDAY 7 March 2023
Warm-up 2x 10 Air Squat 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Ring Rows 1x 15 Deadlift (Bar) Then Work up to workout weight for deadlift Workout 3 Rounds “Whisky”3 Rounds, For Time:30 Wall Balls 10/720 Chest to Bar Pull-Ups10 Deadlifts 100/70 ...
MONDAY 6 March 2023
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 10 PVT PT 10 PVC GM 2x (bar) 10 Snatch grip deadlift (Foundations: 10 KB Deadlift) 10 Hang Power Snatch (Foundations: 10 KB Russian Swings) 1x Warm-up to the the second round snatch weight for your division Workout Crossfit open 23.2 RXScaledFoundations5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders9 snatches (weight 3)*If completed before the 9-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders6 snatches (weight 4)5 scaled wall walks50 single-unders15 snatches (weight 1)5 scaled...
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