Thursday, March 7, 2019

Let’s get into it this Thursday!

No real big words of wisdom coming at you at the moment.

But maybe the most important piece. Just keep putting in the work. On whatever you are working on and whatever you want to get out of this life, just keep going. When it is easy, when it is hard, just keep moving and eventually you will move forward, one step at a time.

CrossFit - 6/12/330/430/530/630

Conditioning

20min Partner AMRAP - alternate movements

30 DU’s/60 SU’s/30sec DU practice

10 DB Snatch (alternating, 5 each arm)

10 WBS

10 DB OHS/Front Squats

10 Pushups

Core

9min EMOM

0: 20 Strict Situps

1: 45sec Plank

2: 5-10 Strict Leg Raises

LIveFit - 9am

Conditioning & Core

45secs on - 15secs off x 4 rounds

Shuttle Run

MB Situps

Row

Russian Twists

Bike

Mountain Climbers

Go hard for both these two different types of movements. Breathe through each rep and exercise to stay composed.

Strength

4 Rounds

5 Strict Pushups

10 Goblet Squats

5 Ring Rows

10 Russian KBS

This part of the workout should be done at a slow pace to build strength and movement efficiency.

Adaptive - 1030am

30min AMRAP

21 WBS

18cal Row

15 Shuttle Wheels

12 Ball Slams (12 Situps)

9 PVC Presses (Overhead)

6 Box Dips

3 Pullups

Lots to look at and work through here. as always, put your head down and get into it!

CrossFit 101 - 730pm

Conditioning

20min Partner AMRAP - alternate movements

60 SU’s

10 DB Snatch (alternating, 5 each arm)

10 Shuttle Runs

10 DB Front Squats (1 DB)

10 Pushups

Core

9min EMOM

0: 15 Situps

1: 30sec Plank

2: 5-10 Strict Knee Tuck Raises

- Team 782