08 Mar CrossFit – Mon, Mar 9

South Park, Potrero Hill – CrossFit

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260309 (3 Rounds for weight)

– RX –

1 rep on the minute of:

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

1 rep on the minute of:

Min 0-5: snatch high pull

Min 6-10: hang power snatch

Min 11-20: power snatch + overhead squat

– Score is the heaviest load for each section.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout conditioning

5 sets:

:20 bike, conversation pace

:20 bike, moderate pace

:20 bike, fast pace

Stretching (Checkmark)

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Week Preview

Tues- DU/ DB Push press/ DB Deadlifts

Wed- Run/ Toes-to-bar/ Wall walks

Thurs- Row intervals + carry finisher

Fri- 26.3 open