workout of the day

TODAYS TRAINING, FRIDAY, 3-31-23

CROSSFIT STRENGTH Back Squat for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT REDWOOD FOR TIME30 Back Squats (155/105)150 Double Unders30 Back Squats (Score is

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TODAYS TRAINING, THURSDAY, 3-30-23

CROSSFIT SKILL 3 SETS FOR QUALITY*3-5 Bottom to Half Pull-Ups3-5 Top to Half Pull-Up3-5 Full Strict Pull-Up of Choice**-Quick Rest Before-15 Slow Straight Arm Banded

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TODAYS TRAINING, WEDNESDAY, 3-29-23

CROSSFIT STRENGTH Shoulder Press for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT 3 ROUNDS FOR TIME500/400m Row20 Hand Release Push-Ups10 Shoulder to Overhead (185/135)250/200m

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TODAYS TRAINING, TUESDAY, 3-28-23

CROSSFIT STRENGTH Deadlift for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT AMRAP x 15 MINUTES15 Up-Downs to Target*10 Toes to Bar10 Deadlifts (135/95)5 Hang

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TODAYS TRAINING, FRIDAY, 3-23-23

CROSSFIT SKILL 1.) 2 SETS3-5 Scap Depressions + Retractions-Into-3-5 Beat Kip Swings* -Rest As Needed b/t Sets- *:01 Pause in Hollow + :01 Pause in

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TODAYS TRAINING, THURSDAY, 3-22-23

CROSSFIT STRENGTH Deadlift for load:#1: 2 reps “ROSIE THE RIVETER” EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2

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TODAYS TRAINING, WEDNESDAY, 3-21-23

CROSSFIT SKILL ON A 10:00 RUNNING CLOCK…Rope Climb Practice* *Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand

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TODAYS TRAINING, TUESDAY, 3-20-23

CROSSFIT SNATCH Power Snatch for load:#1: 1 rep “ANNIEBEL” FOR TIME*50-40-30-20-10Double UndersSit-Ups *After each full round complete 6 Power Snatches (135/95). The workout ends with

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