Announcements
Register for the CrossFit Open here: CrossFit.com
Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA
Or use the forms at the desk! By Tuesday, March 4th
Clamtown CF – Location – WOD
()
General Warm-up (No Measure)
1 set:
200-meter run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200-meter run, fast
Skill Work (5 Rounds for weight)
Pre-workout
5 sets:
1 squat snatch
2 overhead squats
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– RX –
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
– BEGINNER –
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
– MASTERS 55+ –
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Back Squat (- STRENGTH II –
Back squat
3-3-3-3-3+
)
– Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
– SKILL I – (AMRAP – Reps)
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | :30 ring support hold
– Scale toes-to-bar range of motion or substitute V-ups as needed.
– Reduce ring support hold duration as needed to complete each effort in 2 sets or less. Consider lowering the rings to allow you to touch the ground for added support.
– STAMINA I – (Calories)
12 rounds for calories:
:30 bike
:30 rest
– 8-10+ calories per round.
– Built-in rest allows you to hit the :30 of work hard every round.
– Test your redline.
– Expect some falloff in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that redline.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
– Bike modifications: Row or ski for calories
