Call us now 540-412-8417

Saturday March 9th - Week 3 of 5 CrossFit Open

8AM - Make-up for Open Workout or Strength as written below

Warm-Up

- Coaches Choice

A. Press

-1 Rep @ RPE 8 (90-93%)

- Subtract 10% from above and perform 3 reps for 2 sets

B. Olympic Lifting - "No Feet"* Hang Squat Cleans 15 Min EMOM

 - EMOM perform 2 cleans; athlete will start each hang squat clean with the feet already in the landing/squat position

* With the feet already in the landing/squat position the athlete will want to focus on getting under the bar quickly.  Athletes should choose a weight that allows them to focus on form.

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2

4 Rounds For Time

- 40 Cal AB or 30 Cal Row

- 30 Front Squats (115/75)

- 20 Shoulder to Overhead (115/75)

- 50 Situps



Request Information Now!