CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
STRENGTH Make up strength workout from this week or the previous week. You should have entered a number in your notebook for each of these workouts: Back squat – 2x10 Overhead squat – 2x10 Power snatch – 2x10 Squat clean – 2x10 Push press – 2x10 Squat snatch – 2x10 Shoulder press – 2x10 Hang squat clean – 2x10 Front squat – 2x10 Clean & jerk – 2x10
WOD 14.2 CrossFit Open WOD For as long as possible:
March Pull-Up Challenge (so easy, a toddler can do it)
Winners get a 12 pack of Kill Cliff.
3 ways to win! - From Band to Bar! - Most Dead Hang Pullups - Most Chest to Bar Pullups
Rules: - Reps must be done at CFT. - Dead hangs and CTB prizes are for most reps performed during the month. - Band to Bar! winner will start the month on the band and do the most unbroken deadhang reps without the band or with a smaller band at month end. Trainer will score the reps at the end of the month. - Dead Hangs: Lower body cannot assist by jerking upward. No kipping. - CTB: Kipping allowed. Follow the CrossFit standards. - You cannot skip a workout to add to your score. Don't come in just to add to your score. - Reps should be done in the margins (before warmup or after wod) and not interfere with closing time or another class. - In the event of a tie for most dead hangs or CTB, a max unbroken set will determine the winner. - Dead hang pullups performed in the warmups or workouts count toward the total. - Trainers must update athlete's score at the end of each class. - Begins on March 3rd and ends on March 31st. - Weighted pullups count for dead hangs. - We're all adults, please only count legit reps.