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Monday 3/28/2016

Announcements:

  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)


    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm


  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Skill: Muscle/Bar-ups

Strength:
Pause Front Squat + Front Squat (1+1) – 5×2@70%
Floating Halting Snatch DL (mid-thigh) – 3@100%, 2×3@105%


WODa: AMRAP in 15 minutes

2x Bear complexes (m:155#/f:105#)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press from back
4x Bar-ups
6x CTB Pull-ups
8x Toes to bar
30x Double-unders

or

WODb: AMRAP in 15 minutes

2x Bear complexes (m:135#/f:95#)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press from back
4x CTB Pull-ups
6x Pull-ups
8x Toes to bar
30x Double-unders

  

Permanent link to this article: http://crossfitlive.com/2016/03/27/monday-3282016/