15.2 SIGN-UP SHEET

SIGN-UP HERE:

http://crossfit22.bringit.bz/public/284b47

3/5/19

MARCH PAYMENTS ARE NOW DUE

We would love to have you join us tonight @6:00pm for the announcement of 15.2. Can’t wait to see what this week brings!!

Open 15/1/15.1a release followed by strategy session!
Open 15/1/15.1a release followed by strategy session!

If you are participating in the Open use today as a rest/recovery day. If you want to come in and do some light skill work feel free.

WARM UP
Athletes Choice

OPEN GYM OR

WOD
4 RFT:
50-foot overhead walking lunge
25 GHD sit-ups

L1 65/45, abmat sit-up
L2 95/65, Wall Ball Sit-up anchored feet at wall
L3 135/95

3/4/15

MARCH PAYMENTS NOW DUE

We would love to have you join us Thursday night @6:00pm for the announcement of 15.2. Can’t wait to see what this week brings!!

Love slowing down in Tuesdays and working strength and technique. 4:45pm getting after it.

Love slowing down on Tuesdays focusing on strength and technique. 4:45pm getting after it.

WARM UP

1/2 Tabata Jumping Pull-ups WallBall Shots Mountain Climbers Sit-ups

STRENGTH

OTM 7

3 Deadlift @55-65% 1RM

WOD

7 Minute AMRAP

7 KB Swings

7 Push-ups

Rest 3 Minutes

7 Minute AMRAP

7 Deadlifts

21 Double Unders

L1-KB 25/20, Push-ups on knees, DL 95/65, 63 Singles

L2-KB 35/25, Push-ups on toes, DL 110/75, Dubs or Singles

L3-KB 50/35, Strict Push-ups, DL 135/95, Dubs

3/3/15

MARCH PAYMENTS ARE NOW DUE

Does anyone own a Disco Ball??

Oh Kalsu..... You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

Oh Kalsu…..
You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

WARM UP
2 rds:
500m row
2 rounds of “Cindy”
then warm up to OHS weight

STRENGTH WOD
EMOMx7: Overhead Squat
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

EMOMx7: Front Squat
Min 8: 7 reps
Min9: 6 reps
Min 10: 5 reps
Min 11: 4 reps
Min 12: 3 reps
Min 13: 2 reps
Min 14: 1 rep

EMOMx7: Back Squat
Min 15: 7 reps
Min 16: 6 reps
Min 17: 5 reps
Min 18: 4 reps
Min 19: 3 reps
Min 20: 2 reps
Min 21: 1 rep
*Try to climb in weight each set if possible

Rest as needed then:

10-8-6-4-2
Strict Press AHAP
Strict/wgt Pull-up