Tuesday

WOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. deadlift+ 1 Sn. pull (low hang-below knee) + 1 Sn. (low hang-below knee)
(increasing weight each min/2 min)
Extra Credit: EMOM x 10:
odd: 10 russian KB swings (heavy)
even: 5 strict pull-ups

Monday

“Now it’s all a matter of hanging on for three more weeks. The women said their goals are to complete the Open, and show the world pregnancy and fitness aren’t mutually exclusive. “It’s been really cool to share this experience with other first-time moms,” Berns said. “CrossFit really is for everybody,” Thompson added. “If we can do it while (carrying) a baby, then anyone can give it a shot.””
Not Taking 9 Months Off
Check out the article about your HCF pregnant ladies!

WOD:
A. Front Squat (pause for 3 seconds): 5 rounds x 3 reps
begin around 50-60% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
(rest 2-3 min between each work set)
see previous results here

B. Handstand walk progressions: 1 , 2
http://gymnasticswod.com/content/handstand-walk-progression-pt1
http://gymnasticswod.com/content/handstand-walk-progression-pt2

Thursday

WOD:
For time:
21 Shoulder-overhead (65,95), 400m. Run
15 S-OH, 400m. Run
9 S-OH, 400m. Run

Wednesday

maurysquats

WOD:
A. Clean & Jerk skill
B. EMOM x 10 min:
1 Cln. pull + 1 Cln. (high hang-hip) + 1 Cln. (low hang-below knee) + 1 Split jerk
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 GHD/abmat sit-ups
even: 5 strict pull-ups

Tuesday

WOD:
Every 2min x 24 min total:

1. KB farmers carry width of room-
as heavy as possible (rest as needed between laps, but try to move the entire 2 min if possible)

2. Turkish getups (alternating arms)
light load, good movement.

3. Crossover symmetry
1-3 different movements x 5-8 reps each.

4. 20 walking lunges (10 per side)
walk remainder of min.

Monday

the rest of our livesWOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. pull + 1 Sn. (high hang-hip) + 1 Sn. (low hang-below knee)
(increasing weight each min/2 min)

Extra Credit: EMOM x 10:
odd: 10 strict toes-bar/knee raises.
even: 10 strict dips (less assistance/weight added if possible)

Saturday and Sunday

Sat. March 7.
9-10a: Open Gym
9:30-10a: Mobility Class
10a: FREE CrossFit Light Class, you are welcome to invite friends!
10-11a: Olympic lifting.
11-12p: FREE team WOD (members only)
12-12:30p: Mobility Class

Sun. March 8.
4pm: Open Gym/ 15.2 Re-do-makeup

Friday

We had a great turn out last Friday for 15.1! Let's keep it going for 15.2 tonight at 6pm!

We had a great turn out last Friday for 15.1! Let’s keep it going for 15.2 tonight at 6pm!

WOD:
NO Evening classes- Open 15.2 @ 6pm!
A1. Hang Snatch Skill work
A2. EMOM x 10 min:
1 Sn. Deadlift + 1 Sn. pull (knee) + 1 Sn. (knee)
(increasing weight each min/2 min)
Extra Credit: EMOM x 10: Odd min: 10 GHD/abmat sit-ups Even min: 10 GHD/superman back ext.