Strength:
A: Front Squat & Deadlift
B: Push Press 3×3 @90% of 3RM from Monday, Deadlift
C: Bench Press, Push Press 3×3 @90% of 3RM from Monday, Deadlift
Conditioning:
1a) 3×10 Weighted Sit-Ups (behind the head) as heavy as possible
1b) 3×8 Good Mornings as heavy as possible
1c) 3×10 Weighted Pull Ups as heavy as possible
Close:
Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.
Bring A Friend Day (March 19th, 21st, and 23rd)
By now, you probably have several friends who have expressed a combination of curiosity and intrigue concerning this “CrossFit” situation. They want to know what the deal is with the bruises and whip marks all over your body and why you can’t stop speaking this crazy new language consisting of AMRAPs, thrusters, and snatches.
Well, our Bring a Friend Day (March 19th, 21st, and 23rd) will present them with the chance to experience what Solidarity is all about first hand! On March 19th, 21st, and 23rd we will conduct a partner workout and you are invited to bring in your friends to rock the WOD with you!
You will act as their Solidarity ambassador for the day and will help guide them through the workout. There are no strings or fees attached; they simply get to come experience a Solidarity WOD with you because we know just how tough it can be to put one into words.
What’s cooking in your kitchen? Bring it to the pot luck! (March 16th)
Potluck this Saturday from 5:30-8:30 p.m. Bring a dish to share (make sure it’s Whole Life Challenge compliant, or “Whole Life happy,” for those people who are participating) and a chair if you’d like to sit down. Family members are welcome. Also, we’re having a mini competition: we’ll be voting on our favorite dish; the winner takes home a copy of Well Fed!
Need inspiration? Check out the Solidarity Eats blog for meal and recipe ideas.
Mobilize: Ankles/Barbell calf smash
Strength:
8x ‘Shankle Complex’ @ 75% of max clean from 20130302
3 rounds for time:
Close: Couch Stretch
Mobilize: Anchored thoracic spine mobilization, hips
Strength:
A: Press & Back Squat
B/C: Push Press, find a 3RM then 2×3 @90% & Back Squat
Conditioning:
Complete as many rounds as possible in 10 minutes:
Potluck This Saturday!
Potluck this Saturday from 5:30-8:30 p.m. Bring a dish to share (make sure it’s Whole Life Challenge compliant, or “Whole Life happy,” for those people who are participating) and a chair if you’d like to sit down. Family members are welcome. Also, we’re having a mini competition: we’ll be voting on our favorite dish; the winner takes home a copy of Well Fed!
We will be running the CrossFit Games Open WOD 13.1 at both 9 and 10am today. If you are registered for the open make sure your coach is aware so that we can get you officially judged and scored. Score cards will be provided. If you are not participating in the open you are free to use today as a make-up day.
CrossFit Games Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of: