Weekly Update March 4th - March 10th

3/4/2018

March 4th
Abbate
   •   Run 1 mile
   •   155 pound Clean and Jerk, 21 reps
   •   Run 800 meters
   •   155 pound Clean and Jerk, 21 reps
   •   Run 1 Mile

March 5th
Max Overhead Squat
then
Max Ski Jumper

March 6th
50 Front Squat @ 55%
EMOM 20% of your 2 min max Situps (if unknown do 15)

March 7th
CrossFit Open 12.1
7 minutes Max Burpees to a target 6” higher than your reach

March 8th
10 - 1
Hang Power Clean @ 55%
2 - 20
Land Mines @ 25% snatch

March 9th
CrossFit Open 18.3

March 10th
21 - 15 - 9
10” Box Squat @ 55% back squat
12 - 9 - 6
Ladder Carioca

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schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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