CrossFit – Wed, Mar 15
Announcements
Schedule Change: Friday (3/17) We will be cancelling the 6 & 7 PM classes for St. Patricks Day!!!
We will have Open Gym from 6-8PM. We hope everyone has a great holiday, stay safe out there !
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6: (No Measure)
10 alternating spiderman stretches
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 alternating reverse lunges
5 push-ups to down dog
10 PVC around-the-worlds
WOD Prep
3 sets of Lifting Complex
– Add load each set to build to 65%+ of the 1-rep-max power snatch.
Weightlifting
10 sets for load : Every 2:30
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
—Start around 65-70% of best power snatch.
—Re-grip between movements; no touch-and-go.
—Last heavy snatch day was January 27, 2023.
— Aim to increase weight across sets.
Power Snatch
Cool Down
Stretch (Checkmark)
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts