Tabata Hand stand holds, either free standing or on the wall
Bench Press 3-3-3-3-3
Work up to heavy triple for the day, it’s been a while since we have done bench press and it is important to realize how important it is drive with your legs and keep a controlled movement.
Three Rounds for time: Time Cap: 15 Minutes
10 Clean and Jerks 135/95 Rx 165/110 Rx Plus
400 M Run
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…
