Week of 3/26 - 3/31

Announcements

The entire weeks programming is listed below. This week is all about just sweating and coming in and having fun, its a tough week though. So if you are feeling beat up, listen to your body and take a day to stretch or rest. 

Next week we start a new programming cycle. Write up will go out this weekend. 

Great Job everyone on the CrossFit Open. We have a ton of new people and first timers participating. 


This Weeks Programming

MONDAY

Kipping Pullup Tech work
+
30min AMRAP
*w/ partner
3-6-9-12-15-18
Row/AB/Ski for Cal
Bbox Jumps ((30/24)


TUESDAY
Pistol Tech and Scaling
+
AMRAP in 20 minutes
200m Run
10 Pistols (alternating legs)
15 Pull-Ups


WEDNESDAY
Bulletproof Sholders as a Class
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
Pigeon Stretch 4min per side as a class
+
21-15-9
PowerClean (135/95)
Ring Dip


THURSDAY
"Nick"
12 rounds for time of:
10 Dumbbell hang squat clean (50/35)
6 HSPU on dumbbells

*scale hspu to 3 wallwalks

*U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk


FRIDAY

Snatch Tech
In 30min Build to Max Snatch
or Build to Max Power Snatch if Overhead stabilty and mobility is an issue
 


SATURDAY COMMUNITY

4 Rounds
400m Run
50 Airsquats