Monday 3/6/23

A. Back Squats
Every 2 minutes x 16 minutes (8 sets):
3 Back Squats
*build to a heavy 3 across 8 sets

B. EMOM 16
Minute 1 - 15/12 cal Row
Minute 2 - 12/8 cal Echo Bike

And just like that another CrossFit Open has come and gone. Congrats to everyone who participated this year and to those of you advancing on! This week we will be starting our new cycle, Power.

Each Monday we will be lifting some heavy weights, starting off week 1 with Back Squats. Grab a buddy, share a bar, and hype each other up! Our goal is to find a heavy 3 with no failed reps along the way. For our METCON, keep your buddy and share machines alternating back and forth between the Echo Bike and Rower. Our goal is to pick a pace and be consistent with it, not to sprint. This one may be sneaky!

Tuesday 3/7/23

A. EMOM 15 (5 sets):
Minute 1- 5 Strict Pull-Ups
Minute 2- 30-45 sec Wall Facing HS Hold
Minute 3- 20 sec L-sit

B. Boulder Shoulders
AMRAP 12:
12 DB Push Press (50/35#)
10 Toes to Bar
8 HSPU

This cycle we are prioritizing strict pulling and hollow positions on Tuesdays. If Strict Pull-ups are easy peasy for you, grab a belt and do them weighted. It’s been awhile since we’ve done L-sits, who can hold for 20 sec every round?! The METCON for today will make your shoulders burn— be sure to pace yourself in the beginning. We will be retesting “Boulder Shoulders” in a few months!

Wednesday 3/8/23

A. Hang Snatch:
Every 90s x 12 min (8 sets):
2 Hang Snatches @55-65%

B. Every 5 min x 20 min (4 sets)
20/15 calories machine of choice
10 Front Squats @ 95/65#
10 Bar Facing Burpees
*rest remaining time

Let's dial in our snatch technique. We all had so much fun with the snatches in 23.3…right??? We will be doing 6 weeks of snatch work, then we will put it to the test and go for a max lift. Wednesday METCONS are built different— Be ready for some long, fun, and spicy intervals. The goal today is being consistent and banking at least 2 minutes of rest each set. Work hard, rest, and repeat.

Thursday 3/9/23

A. Sumo Deadlift
Every 90s x 12 min (8 sets):
4 Sumo Deadlifts @ RPE 5 or 60-65%

B. Noodle Arms
10 RFT:
6 Dual DB Box Step Overs (50/35#, 24/20”)
25 Double Unders

It’s been awhile since we’ve seen sumo deadlifts, let’s focus on form this week and smooth + speedy reps. Buddy up and share a barbell if able. We will have 3 weeks of sumo deadlifts and each week will get heavier! Part B is named noodle arms because between holding onto your dumbbells and your jump rope, your arms may get FRIED! Low reps on both step overs and double unders so let’s try to keep moving. Who can go unbroken?

Friday 3/10/23

A. Bench Press
In 15 minutes, build to a heavy 3 Bench Press

B. EMOM 15 (5 sets)
Minute 1- 10 Kipping Pull-Ups
Minute 2- Max Reps Push-Ups
Minute 3- REST

Each Friday we will be hitting a heavy upper body lift. This week is Bench Press, just like Monday, grab your buddy, share a bar, and hype each other up (as well as spot each other). Our goal is to find a heavy 3 with no failed reps along the way. After Bench, we will burn out our upper body more with some Pull-ups followed by Max Push-ups. For minute 1, pick a rep range of Kipping Pull-ups you can be consistent with. On minute 2, attack those Push-ups but prioritize form. Pay attention to your coach when they review Push-up standards.

Saturday 3/11/23

A. AMRAP 25
With a partner, alternating MOVEMENTS
15/12 cal Row
10 Burpees Over Rower
15 Wall Balls (20/14#)
10 T2B
15 Alternating DB Snatches

Olympic Weightlifting

A. Tall Cleans
EMOM 5:
5 reps @ light weight

B. High Hang Squat Cleans
Every 90s for 5 sets:
3 reps @ 50-65%

C. Hang Squat Clean Double
2 reps @ 70% +
*build to a heavy 2, dropping barbell between reps

In OLY this cycle we will be working on Hang Cleans. This week we are getting heavy so no structural after class. Following weeks WILL have extra structural work.

Sunday 3/12/23

Check Sugarwod for Endurance Class wod

Rest Day. Get out and try something new!

#FEASTONLIFE
#Feaststrong

Power Week 1