Catch A Lift CrossFIT
Thursday, Mar 12
Workout of the Day
WARM UP 122 (Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Clean & Jerk 5x1 (Load)
Clean & Jerk for load:

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

work up to 85%
Metcon ()
21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell
♂ 50-lb dumbbell
COOL DOWN STRETCH (Checkbox)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
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

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