Monday, March 12th, 2018

Monday, March 12th, 2018
Programming 3/12 – 3/17 
– DON’T FORGET TO LOG ON TO GAMES.CROSSFIT.COM to submit your score for 18.3!
– Every Friday night during the CrossFit Open, join us at Barely House in Thornwood at 7pm for some beers and laughs. All are welcome 🙂

12 minute AMRAP:
12 thrusters (75/55 lbs)
12 chest to bar pull ups, 
12 dumbbell deadlifts (50/35 lbs), 
12 hand release push ups
*scale for chest to bar pull ups*
1) chin over the bar pull up,
2) jumping chest to bar pull up 

Hold a 4 minute plank*
*Do your absolute to best to try and hold for 4 minutes without breaking. If you happen to break, rest as needed and then get back up. If you are a boss when it comes to planks and 4 minutes in no big deal, then do it with a weight on your back. 

4 supersets of:
8 tempo dumbbell z-press, 
12 feet elevated ring row.
*every 3 minutes perform a set. 
*same weight across on the dumbbells.  

Teams of 3: 
EMOM x 15: 
Minute 1: Bike for max calories in 40 seconds
Minute 2: Row for max calories in 40 seconds
Minute 3: Burpees for max reps in 40 seconds
The Handstand Push Up
2 rounds for time:
80 double unders,*
60 air squats, 
40 russian swings (53/35 lbs),
20 single arm dumbbell push press (50/35 lbs – 20 per arm),
10 strict toes to bar**  
*scale for 40 double unders is 1 minute of pracitce or 80 singles
*time cap: 16 minutes. 
WEIGHTLIFTING CLASS (6:30pm – 7:30pm
A) Technique primer
1 muscle clean + 2 pause split jerks* x 8 lights sets
*for the pause split jerks: dip and pause for a 1 count, then aggressively extend the legs and hips pushing the bar overhead into the split and pause for 1 second in the receiving position. 
B) 15 minute EMOM:
1 clean & jerk*
*start around 70% and build to a tough single for the day. 
Tabata Row (calories)
~rest 1 minute~ 
Tabata hollow hold
~rest 1 minute~
Tabata Bike (calories)
~rest 1 minute
Tabata Push Ups
~rest 1 minute
Tabata sit ups
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Meaning, you row 8 times, then hollow hold 8 times, then bike 8 times, etc.)


From now through the end of March, Saturday’s workout will not be posted due to Friday’s workout being unknown. 
*You can count on Saturday’s workout being a fun, energized, longer team style workout.