Catch A Lift CrossFIT
Friday, Mar 13
Workout of the Day
Warm up 8 (Checkbox)
2 Rounds

200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Power snatch (Load)
POWER SNATCH 5 X 3 FOR LOAD WORK TO 85%
Snatch Balance 4x3 (Load)
Snatch Balance for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Snatch 3-2-2-1-1-1 (Load)
Snatch for load:

#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
Metcon ()
15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 185 lb
♂ 275 lb
MOBILITY 3.3 (Other / Text)
MOBILITY
Saturday, Mar 14
Workout of the Day
BULL ()
Two rounds of:
- 200 Double-unders
- 135/95 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
Sunday, Mar 15
Workout of the Day
YOGA SUNDAY (Checkbox)
https://youtu.be/UGfWGMIGnW0?si=aze2fkZtdUDnrD8V
Monday, Mar 16
Workout of the Day
WARM UP 5 (Rounds + Reps)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST

AIR SQUATS
KB SWINGS
LUNGES
Front Squat 5x3 (Load)
Front Squat for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WORK TO 85%
#63 WOD ()
5 Rounds For time

16 Alternating KB swings #35/55

20 Hollow Rocks

16 Wall Balls #14/#20

10 KB Sumo Deadlift high pulls
10 MIN SOFT MOBILIZE (Other / Text)
COMPLETE VIDEO BELOW

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM