CrossFit – Mon, Mar 4

CrossFit Timoro – CrossFit

March Monthly Focus

HEAVY AND HIGH SKILL

Welcome to March, a month with 18 total high-skill and heavy-lifting opportunities.

We will build on last month’s 1-rep-max snatch and clean and jerk lifts to continue to work on consistency at heavier loads.

Expect simpler, lower-intensity workouts on Thursdays and Saturdays to account for the Open workouts on Fridays.

VAULT #9 of 25 | “DEVIL’S TRIANGLE” (3 Rounds for time)

Part 1:

20 Devil Press

20 DB Hang Squat Clean

20 Devil Step Up

REST 3 MINUTES AFTER PART 1

Part 2:

15 Devil Press

15 DB Hang Squat Clean

15 Devil Step Up

REST 3 MINUTES AFTER PART 2

Part 3:

10 Devil Press

10 DB Hang Squat Clean

10 Devil Step Up
Suggest Weight:

Men: #40 DB’s | 20-24″ Box

Women: #25 DB’s | 16-20″ Box

Score:

Time Per Part (Not Including Rest)

Goal:

Part 1: 5:30-9:00

Part 2: 4:00-8:00

Part 3: 2:30-4:00