🔷 Save the Date: CFBR Crawfish Boil on Saturday, April 22nd. Not set in stone yet but planning this day.
🏃♀️🏃🏻 Final Week of the 300 Miles in March Challenge! Keep up the good work and finish strong.
Hitting the Power Snatch for strength time to work technique and maybe a little PR if you’re on. MetCon is a quicker couplet of Power Cleans and Double Unders to have you cycling the barbell and pushing the pace as able.
Working Tempo Front Squats and Front Squats with a comparison to 1/23/23 to see if you can increase any loading. Fun triplet for the MetCon with Box Jumps, Chest-to-Bar Pull Ups, and Push Jerks. Challenge the pulling progression and jerk loading as able!
Going 10×2 on the Bench Press for some heavier lifts followed by an ascending ladder of Deadlifts and Push Ups for conditioning.
Longer AMRAP of 400m Runs and light Overhead Squats for conditioning. Post-WOD has Single-Arm High Pulls, Plate Lateral Raises, and Single-Leg KB Deadlifts to keep everything healthy and strong.
There’s an overhead complex of 3 Push Press + 1 Push Jerk + 1 Split Jerk for strength time which will make you stay focused (there is a simpler option too). Workout has Dumbbell Snatches, Single-Arm Dumbbell Overhead Walking Lunges, and Lateral Burpees over the Dumbbell. Be sure to read through your BTWB app for full details on that one.
Simple and effective interval workout with Rows, Wall Balls, and a rest. Longer one for a good sweat to kick off the weekend.