• Daniel LaPointe

Saturday, March 24


Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats performed with empty barbell

Metcon (AMRAP - Reps)

2 Rounds: AMRAP :20 Seconds Power Snatches (95/65) Rest :40 Seconds AMRAP :30 Seconds Power Snatches (115/80) Rest :30 Seconds AMRAP :40 Seconds Power Snatches (135/95) Rest 1:20

Rx+( 115/80), 135/95, 160/115

“Mind Eraser” (AMRAP - Rounds and Reps)

AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run

Rx+ 185/135

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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