Monday 3.6.22

Workout of the Day

Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm!

GYMNASTICS PULL A

15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. If you hit 12 and can keep going… keep going until you have 1-2 reps in reserve. Effort!

METCON

EMOM 10:00
A: :30 Air Bike
B: :30 Burpees to target

Notes
Robust but SUSTAINABLE pace on each of these. Don’t sprint the bike, you won’t make it out alive.

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CrossFit Group Class Programming Template (WK1/8)

The winner of the week 3 Extracurricular Open “Dress like a coach” challenge is Linda H with a top shelf rendition of Coach David, down to the shirt and the shades! Hilarious!

Week 3 Honorable Mentions

Cathy and Olena as Coaches Brett, Whit and Penny!

Gus as Coach Jeremy

Justine as Coach Erick

Ashley M as Coach Steph and Winston

Sara (Right) as Coach David (Left)

Coach Katie as Coach David

Jackie W as Coach David

Justine as David as Samara!!!!