3/22/2017 A: Metcon (No Measure) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters/Run 400m 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B.: Every 90 seconds, for 12 minutes (2 sets of each): 1. – 60 seconds of Reverse Snow

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3/21/2017 A. EMOM: Snatch (Every 2min x10 – 1 snatch lift-off + 1 full snatch) Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause

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3/20/2017 A1. : Back Squat (3×8 @ 31X1) Rest 90sec between movements A2.: Pull-ups (3×8 @ 2110 tempo) rest 90 sec between movements A3. : Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side) + Metcon (Time) 21-15-9 Dumbbell Thrusters (50/35) Burpees

3/17/2017 CrossFit Open WOD 17.4

3/16/2017 Makeup Day/Rest Day. Make up a WOD you missed from earlier in the week, or take today as an active recovery/rest day. If you want to come in and practice elusive skills, we think that’s a great idea, too. For more information about why we rest on Thursdays rest day, read this. Thursday is also

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3/15/2017 Snatch (Every 90sec x5 sets – 3 squat snatches) + Metcon (Time) 3 rounds 30 DUs 10 t2b 5 FS (185/135) **front squats from the ground

3/14/2017 Muscle Up Warm Up – progression – low ring practice – kip in high rings – jumping MU – MU + EMOM: Metcon (No Measure) Every 2min for 5 sets – 2 ring MUs + Metcon (Time) 21 thrusters (75/45) 800m run

3/13/2017 Back Squat (3-2-1) Increase weight each set. All sets challenging. NO FAILS. Heavy single (shoot for 95-101% – doesn’t have to be a 1RM) + Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU 200m run 30 air squats

3/10/2017 Open WOD 17.3…. TBA

3/9/2017 Makeup Day/Rest Day. Make up a WOD you missed from earlier in the week, or take today as an active recovery/rest day. If you want to come in and practice elusive skills, we think that’s a great idea, too. For more information about why we rest on Thursdays rest day, read this. Thursday is also

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