3.5.19 Workout of the Day

Heather, OPEN 19.2

Box Brief

Happy Birthday Amanda K.

Congratulations to these Committed Club Members for February!

The winner of this month’s FREE one month membership raffle is Brad Wegard!

Amber Byrd

Cathy Cavner

Lauren Ciccarelli

Kim Fleming

Michael Kamer

Anais Laraga

Nora Martinez

Christian Oles

Stacey Sullivan

Brad Wegard

Morgan Wegard

Justin Wegard

Ashley Twinner Whitman

Chelsey Twinner Whitman

CrossFit

1.Power Clean and Jerk On the 1:30 x 7 Sets: 2 Power Cleans 1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be "touch and go" power cleans.

Set #1 - 70% of estimated 1RM Power Clean and Jerk Set #2 - 74% Set #3 - 78% Set #4 - 82%

2.Conditioning “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 lateral Burpees over bar 15/12 Calorie Assault Bike

Score is our slowest round of the five.

3.Open Prep Accessory: 3 Sets, not for score: 10 Single Legged Dumbbell Deadlifts 10 Dumbbell Bench Press 20 Hip Extensions Rest 2:00 between rounds.

ICT

1. 30 minute AMRAP of:

10 calorie row

15 burpees to 6 inch target

20 single KB DL (53/35)

25 abmat situps

300 m run

2. Midline: Double Tabata