Katrina Bell
Saturday, 3.17.18
Whitney Sheets
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters, 95/65
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters, 115/80
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters, 135/95
Teams will breakup work as they see fit, completing all of one station before moving to the next. Athletes will start by completing the row buy-in. This only happens once today, with the rest of the time spent completing the triplet. The thruster weight increases each round. Teams of 1 man and 2 women will complete 2,600 Meters, while teams of 2 men and 1 woman will complete 2,800 Meters.
Thursday, 3.15.18
18 point 4 Clue
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
Saturday, 3.10.18
Katie Clement
Teams of 3:
AMRAP 30 mins:
100/75 Calorie Row
75 Wallballs, 20/14
50 Power Cleans, 115/85
Add (20/10) to barbell each round.
