Wednesday March 6th

CrossFit Boathouse – CrossFit

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Prep/Skill

roll out calves

it bands

hamstring

glutes

Warm-up

5:00 on a Machine

Then,

With an empty barbell:

10 Hang Power Cleans

10 Front Squats

10 Hang Squat Cleans

Strength

Clean (5 x 2-1)

2 Hang Power Cleans + 1 Hang Squat Clean (20 Minutes)

1-1-1-1-1

*Work up in weight to the heaviest set you can for the day! Focus on your footwork today and keeping your feet in the correct landing position! Your first two reps (footwork wise) should look exactly the same as your last rep.

Metcon

Metcon (Time)

10 Rounds for Time:

3 Strict Ring Muscle Ups

10/8 Calorie Bike Erg

25 Double Unders

*Time Cap = 20 Minutes

L3: double under attempts, 6 pull ups

L2: double under attempts, 6 pull ups

L1: single unders, 6 ring rows

*3 Strict Ring Muscle Ups or 6 tough strict pull ups. Something you can get in 1 set for the muscle ups! You can row or ski instead of bike if needed. For the double unders, scale to :30-:45 of double under practice per round.

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