A. 16:00 EMOM
Min 1 – 2 Pistols / leg
Min 2 – :30 Nose to Wall Handstand Hold
B. 15:00 EMOM
500 M Row
10 DB Snatch @ 55/35 (total)
400 M Run
10 Burpees
*Total rounds + reps recorded
“Being fully present is the best guarantee for a bright future.” – Guy Finley
A.
5:00 EM0M
1 Hip Muscle Snatch + 1 Hang Muscle Snatch x5 (Same weight all five sets)
B.
8:00 E202
1 Hang Power Snatch + 1 Power Snatch x4 (Build)
C.
10:00 E202
1 Snatch Lift off + 1 Power Snatch x5 (build)
D.
10:00 E202
Snatch Deadlift x3x5 by feel
C.
16:00 EMOM
Min 1: 5/leg Lateral Step-ups
Min 2: 5 Garza Get-ups
“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.” -Hippocrates
A.
2K Row Relay w/ a partner alternate every 250 m.
B.
27-21-15-9
DUs
KB Swings @ 24/16
Step-ups/leg @ 24/20
Wall Balls @ 20/ 14
*Total reps recorded
*20:00 Cap
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti
A.
10:00 E202
2 DLs @ 70-75%
B.
3 Rounds
400 M Run
8 Power Cleans @ 135/95
12 Pull-ups
*Time recorded
*20:00 Cap
“Life isn’t a matter of milestones, but of moments.” – Rose Kennedy
A. 3 Rounds
100 M SA Farmers Walk / Arm
8-10 SA OVHD Squat
10 Step-up / Leg
B. 3 Rounds
400 M Run
12 Horz. Ring Rows
8 Plate GTO @ 45/25
Join us this evening for Friday Night Lights || 16.5 Presented by Airrosti!
{Details}
A. 16:00 E202
Min1- 3 TnG Hang Power Cleans @ 65-75%
Min2- 25-30 DUs
B. 21-15-9
Front Squats @ 135/95
TTB
Join us for the last Open WOD watch party! 16.5 will be announced at 7:00 pm!
(Details)
A. 10:00 E2O2
3 Box Squat @ 80%
B. 18:00 EMOM
Min 1: 3/arm DB Snatch by feel
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest
C. 16:00 EMOM
Min 1: 5/leg Lateral Step-ups
Min 2: 5 Garza Get-ups
Join CrossFit Austin and Airrosti Rehab Centers for Friday Night Lights on March 25th at 6:30PM.
We’ll tackle 16.5 and enjoy music, food, beer, and wine! You can also enter to win some awesome swag from Airrosti and the first 20 participants to register for the heats receive an exclusive Airrosti CrossFit Games t-shirt!
Register here: https://clients.mindbodyonline.com/classic/ws…
Follow our event page for updates: https://www.facebook.com/events/474706649393594/
A. 12:00 E202
Min 1: OVHD Squat x5x4 by feel
Min 2: Strict TTB x3-6×4 by feel
Min3: Rest
B. 3 Rounds
400 M Run
21 Wall Balls @ 20, 14
12 Burpees
*Time recorded
*20:00 Cap
“The most important thing is being passionate about what you’re doing and always give it your all. That is the key to success.” -Charlie White
A. 4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean + Front Squat
6:00 E202
Hang Power Clean + Front Squat
10:00 E202
1 Power Clean by feel
*Weight Recorded
B. 10 CTB Pull-ups
15 DL @ 185 / 105
20 Hand Release Push-ups
40 Walking Lunges (total)
20 Hand Release Push-ups
15 DL @ 185 / 105
10 CTB Pull-ups
*Time recorded
*20:00 Cap
“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”- Pele
Thanks for coming out Julie!
