🔷 Save the Date: CFBR Crawfish Boil on Saturday, April 22nd. Not set in stone yet but planning this day.
🏃♀️🏃🏻 Final Week of the 300 Miles in March Challenge! Keep up the good work and finish strong.
Programming
-Monday-
Hitting the Power Snatch for strength time to work technique and maybe a little PR if you’re on. MetCon is a quicker couplet of Power Cleans and Double Unders to have you cycling the barbell and pushing the pace as able.
-Tuesday-
Working Tempo Front Squats and Front Squats with a comparison to 1/23/23 to see if you can increase any loading. Fun triplet for the MetCon with Box Jumps, Chest-to-Bar Pull Ups, and Push Jerks. Challenge the pulling progression and jerk loading as able!
-Wednesday-
Going 10×2 on the Bench Press for some heavier lifts followed by an ascending ladder of Deadlifts and Push Ups for conditioning.
-Thursday-
Longer AMRAP of 400m Runs and light Overhead Squats for conditioning. Post-WOD has Single-Arm High Pulls, Plate Lateral Raises, and Single-Leg KB Deadlifts to keep everything healthy and strong.
-Friday-
There’s an overhead complex of 3 Push Press + 1 Push Jerk + 1 Split Jerk for strength time which will make you stay focused (there is a simpler option too). Workout has Dumbbell Snatches, Single-Arm Dumbbell Overhead Walking Lunges, and Lateral Burpees over the Dumbbell. Be sure to read through your BTWB app for full details on that one.
-Saturday-
Simple and effective interval workout with Rows, Wall Balls, and a rest. Longer one for a good sweat to kick off the weekend.