Sunday March 8th is International Women’s Day and we are celebrating at Crossfit Harbor East at 11am with a women-only crossfit total competition! Check the blog for more details and to sign up.
Partner WOD
0-10
Work on Snatch
**Build in weight or work on technique**
10-30 AMRAP
7 Pull ups
7 Snatches
7 Burpees
2 Rounds (1 round each)
7 Pull ups
7 OHS
7 Burpees
2 Rounds (1 round each)
**1 person works 1 person rests. So Partner A would complete the pull up/snatch/burpee then partner B would complete a round. Then Partner A would complete Pull up/OHS/burpee…**
*7’s should be unbroken*
Fitness: 75/55
Performance: 95/65
Open: 135/95
DRIVE
50 DB Deadlifts (2 dbs)
40 Walking Goblet Lunges
30 KB Swings
20 Sit ups
5 Wall Walks
20 Sit ups
30 KB Swings
40 Walking Goblet Lunges
50 DB Deadlifts (2 Dbs)
20 min Cap
Rest 20-24
24-30
1 Min Plank
:30 Side Plank
:30 Side Plank
1 Min Flutter Kicks
2 Rounds
