210328 - Week Preview

Congrats to everyone that participated in the CrossFit Open this year! We’re very proud of everyone and so happy with how awesome everyone’s attitude was throughout the whole event! Next year we will crush it even more! If there’s a skill or strength you want to improve on for next year, NOW is the best time to start that process! Chat with a coach and plan out your progress!

Lots of fun today at Sasha Stone Band’s show with the Choice City CrossFit family!

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MONDAY
(GOAL = Under 12 minutes)
We’re testing our snatch max this week and our clean&jerk max next week! That way, we can write weekly olympic lifting programing based on percentages of your max (just like we do with powerlifting)!

STRENGTH
1RM Snatch
5, 3, 2, 1, 1, 1….

WOD - “Ingrid”
This workout is one of the new “girls” in CF
FOR TIME
10 Rounds
3 Power Snatches
3 Bar Over Burpees

TUESDAY
(GOAL = Go hard in WOD#1 and 3 Rounds in WOD#2) }
First workout of the day is a solid cardio push!!! This is the time to build up those lungs before we go into running season. The second workout is Murph prep! If you want to wear a vest this time, do it now!

WOD #1
Establish 150m Row Avg. Time
Then…EMOM 12:
Minute 1 - Average Pace Time
Minute 2 - Rest

WOD #2
AMRAP 9:
7 Evil Wheels
14 Push-Ups
21 Squats

WEDNESDAY
(GOAL = Under 10 minutes)
CAP @ 15 minutes

WOD
FOR TIME
44 Mt. Climber BUY-IN
Then
33 - 22 - 11
KB Swings
Wallballs
Double Unders
Then
44 Mt. Climber BUY-OUT

STRENGTH
Deadlifts
Build to 65% of 1RM
Then… 4x4

THURSDAY
(GOAL = NO SCORE DAY!)
Remembering 21.3 and all of the fun gymnastic skills that hit us hard with that one… let’s work on them today while it’s still in our minds!
SKILL
(A) Gymnastic Complex
(B) Pull Up and T2B Work
(C) Strict Pull Up Strength

STRENGTH
Strict Press
3x5 @ 50%
3x3 @ 70%
5x2 @ 80%

FRIDAY
(GOAL = 5 Rounds)
CAP @ 30 minutes
HERO WOD - “MANION”
7 Rounds for Time
400m Run
29 Back Squats 135/95