Week of 3/9/20-3/15/20

Monday;
– Back Squat
4 x 5 @ 3211, rest 2 mins

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“Newport Beach Crippler”
– 30 Back Squats @ Bodyweight
– Run 1 Mile

Tuesday:
4 Sets
A1) Dual Bent Over KB Row x 12 @ 2111
*rest :30*
A2) :20-:30 L-Tuck Hang
*rest :90*

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For Time:
– 80 Burpees
– 40 Knees to Elbows (scale up: Toes to Bar)

Wednesday:
EMOM 20
Min 1) 15-20 Wall Ball Shots (20/14)
Min 2) :30 Power Cleans (95/65)

Thursday:
EMOM 24
Min 1) :40 Row
Min 2) :40 Pushups
Min 3) :40 Bike
Min 4) :40 Double Unders

Friday:
4 Sets:
– Waiters Carry x 100’/Arm
*rest :90*

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For Time:
– 1 Lap Run
– 1 Lap Farmer’s Carry
– 10 Box Jump Overs
– 2 Lap Run
– 2 Lap Farmer’s Carry
– 20 Box Jump Overs
– 3 Lap Run
– 3 Lap Farmer’s Carry
– 30 Box Jump Overs

Saturday:
10-9-8-7-6-5-4-3-2-1
– Squat Clean Thrusters (135/95)
– Burpees Over The Bar
– Deadlifts (135/95)

Sunday:
Open Gym 11:30ish-2:30ish

Coach Craig will be completing a few workouts for the CrossFit Games Online Qualifier. Come join!
FYI – there will be no classes or instruction, just a bunch of people working!