CrossFit WOD, March 5, 2019

Hay KingHAPPY BIRTHDAY TO ALL ATHLETES BORN IN MARCH!

Your hard work and determination is noticed; keep up the great work! Enjoy your birthday!Inspiration”I’m a great believer in luck. And I find that the harder I work, the more I have of it.”
-Thomas JeffersonWarm-upWarm-upI. Heartrate
3 Rounds
30 seconds Jump Rope
20m Suitcase Carry (10 r 10 l)
10 Pushups

II. Specific:
Bench Press review and practice

III. Skill/Strength
take 2-3 sets to progress to starting weight for todays metconMetconMetcon (Weight)5 Rounds not for time
10 Bench Press (build each set)
20 GHD Situps or Weighted Situps (on chest)
30m Suitcase Carry Right Arm (heavy)
30m Suitcase Carry Left Arm (heavy)
50 Double Unders or 1 minute of attemptsScaling: build the bench and carries to a weight that is challenging to complete reps/distance unbroken. If you are proficient at DU (+75) attempt the reps unbroken. Developing DU work to complete the reps in as few sets possible. The focus today is strength and to move from station to station with purpose, but not max effort speed.Optional Accessory WorkHandstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken.NewsNow through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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