A.
4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS
6:00 E202
Hip Power Snatch + Hip Snatch + Hang Snatch
10:00 E202
1 Hang Snatch by feel
B. 3 Rounds for Time
8 Backrack Walking Lunges @ 95/65 (total)
8 Pull-ups
8 Hang Power Cleans @ 95 / 65
8 TTB
8 Backrack Walking Lunges @ 95/65 (total)
8 Burpees over bar
*Time recorded
“Only those who dare to fail greatly can ever achieve greatly.”- Robert Kennedy
Make sure to REGISTER for class to guarantee your spot in a heat!
Our Free Community WOD is happening up at Fringe Sport at 10:00 am
Regular 9 & 10 am Group Classes at CFA
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
A. 16:00 E202
Split Jerk x2x8 @ 75%
B. For Quality
25-20-15-10-5
Lateral Step-ups / leg
Russian KBS
Ball Slams
OR
Whole Life Challenge Retest WOD
15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
JOIN US TOMORROW AT FRINGE SPORT FOR OUR FREE COMMUNITY WOD!
March 12 @ 10:00 am
Details
**Note – we WILL still be holding regular classes at CFA for 16.3**
Check out these mobility tips from Coach Tim!
**WLC participants – please choose either today or tomorrow to do you retest!**
A. 16:00 EM0M
Min1: 3 Power Clean @ 65-75%
Min2: 5 Box Jumps step down @ 24/20
B. 6:00 AMRAP
8 Toes to Bar
16 Wall Balls @ 20/14
Rest 6:00
6:00 AMRAP
Row for Calories
*half starts on row other half starts on couplet
OR
15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
“To change ones life: Start immediately. Do it flamboyantly.” -William James
First heat starts at 7:00 pm
A. 12:00 E2O2
1 Front Squats @ 90% or above
B.18:00 EMOM
Min 1: RDL x5x6 by feel
Min 2: 3-5 Seated DB Press
Min 3: Rest
C. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: :30 Tic Tacs
Min 3: Rest
“Start where you are. Use what you have. Do what you can.”- Arthur Ashe
A. 12:00 E202
Snatch DL x3x6 @ 100-110% of 1 RM Clean
B. 3 Rounds
7 Pull-ups
15 Hang Power Snatch @ 75 / 55
30 Double Unders
*12:00 Cap
*Time or Total Reps completed recorded
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz
A. 4:00 EMOM
1 Press + 1 Push Press + 1 Push Jerk
6:00 E202
1 Push Press + 1 Push Jerk + 1 Split Jerk
10:00 E202
1 Spilt Jerk by feel
*Weight Recorded
B.
800 M Run
then…
3 Rounds
8 Burpees
8 Box Jumps @ 24”, 20”
then…
800 M Run
*Time recorded
“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
***IMPORTANT – PLEASE READ***
If you are planning to do 16.2 with us tomorrow, you MUST register for class.
https://clients.mindbodyonline.com/ASP/home.asp…
If you are planning to drop in, please follow the instructions below to reserve your spot or contact Genevieve at frontdesk@crossfitaustin.com by 5:00 pm Friday 3/4.
If you have not registered and we reach capacity, unfortunately we will not be able to accommodate you Saturday morning.
Please arrive a little early and be ready to go at the top of the hour. Good luck!!
*Drop ins – Our drop-in rate is $25
To register click here:https://clients.mindbodyonline.com/ASP/home.asp…
You’ll be prompted to create a quick profile with us and the system will walk you through the rest!
We’ll need a quick waiver from you and we’d like to introduce you to the coach prior to jumping into your first WOD so if you can come a few minutes early we will get you taken care of.
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
15 squat cleans*
Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.
