Weekly Update: 3/3 - 3/9

3/3
Tabata
8 Rounds
20 seconds max Double KB Clean @ 20% each hand
10 seconds rest
20 seconds max Russian Twist @ 33% snatch
10 seconds rest
20 seconds max Kettlebell Swing same KB

3/4
"Collin"
Six rounds for time of:
Carry 50 pound Sandbag Run 400 meters
115 / 85 pound Push Press, 12 reps
12 Box Jumps, 24 / 20 inch box
95 / 65 pound Sumo Deadlift High Pull, 12 reps

Records
29:16 Kevin K.
44:02 Tara G.

3/5
Alpine
6 Rounds
45 seconds max Front Squat @ 55%
45 seconds max Bar Facing Burpee
3 minute rest

3/6
Ascending 2 - 20
Hip Extensions
Start every round with 200’ Farmer Walk @ 25% C&J in each hand

3/7
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%

3/8
CrossFit Open

3/9 
Hildy
100-calorie Row
75 Thruster, 45-lb. barbell
50 Pullups
75 Wall Balls shots, 20-lb. ball
100-calorie Row
If you’ve got a 20-lb. vest or body armor, wear it.