Week Preview for 3/6/23

🔷 Keep getting in those miles this month for the 300 Miles in March Challenge.  Log each 800m with a sticker on the board in the gym!  This can be done in any way….800m, 400m x 2, 200m x 4, etc.   Be smart early in the month and build volume as you go.

🔷 Final Team Standings for the CFBR Open are below.  Congrats to all who were able to participate!  Back to regular training until our next event.  Full scoring details HERE.

Endymion: 471

Bacchus: 417

Rex: 347


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Hat Party for 23.3




Going overhead with the Push Press for strength time.  Use those hips and drive through the feet!  Solid triplet working through Strict Pull Ups, Single Arm Dumbbell Hang Power Snatch, and Box Jump Overs.



Level Method Testing: Squat Endurance.  MetCon has Double Unders, Push Ups, and Ab Mat Situps on an interval since you may be blown up from squat endurance.



Simple yet effective conditioning WOD of 400m Runs, Russian Kettlebell Swings, and Burpees.  Post-WOD accessory work has Single-Arm High Pulls and 1/2 Kneeling DB Press for shoulder health.



Hang Power Cleans for 5’s during strength time.  Get heavy here as able.  Spicy little descending ladder of Toes-to-Bar, Hang Power Cleans, and Push Jerks for the MetCon.



Hitting Deadlift doubles for strength time then a fun chipper MetCon.  Cal Rows, Box Jumps, Deadlifts, Strict Handstand Push Ups, and Bar-Facing Burpees.



Oly work practicing with a 3-Position Snatch for strength time.  MetCon is a quick and dirty couplet of light Power Snatches and Pull Ups.


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