WOD
 | Fri, Mar 31 2023 |  |
| CrossFit 20230331 | Home WOD 20230331 | 1000 Air Squats |
CrossFit 20230331
(Time, Rx2, Rx3)
Warmup
Snatch Warmup
E2MOTM x 5
- 2 Power Snatches (touch-n-go)
Partner WOD:
- 30 Snatches
- 30 Synchronized Bar Facing Burpees
- 24 Snatches
- 24 Synchronized Bar Facing Burpees
- 18 Snatches
- 18 Synchronized Bar Facing Burpees
- 12 Snatches
- 12 Synchronized Bar Facing Burpees
(Snatch weight goes up by 10/5 each time)
Rx 75/55
Rx2 65/45
Rx3 45/35
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| Daniel O | 17:37 Rx | Trisse | | Coach B | 24:34 Rx2 | Brocus | | Marcus | 24:34 Rx2 | Brocus | | Tricia | 17:37 Rx3 | Trisse | | Saul | 19:52 | 35# | | Arianna | 19:52 | 35# | | Lisa | 21:50 | Lieana 25-30-35-40 | | Ana | 21:50 | Lieana 15# | | Elsa | 21:50 | Lieana 15# |
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Home WOD 20230331
(Time)
Warmup: 3 rounds
30 single-unders
5 single-leg toe touches /leg
5 side plank reach-throughs /side
10 weighted thrusters
WOD: 21-18-15-12-9
- Jumps to target (12 inch above reach)
- Superman arches
- Pushups
Stretch: 3 rounds
- 30 sec supine snow angels
- 30 sec wrist extension stretch /arm
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1000 Air Squats
Mar 1, 2023 - Mar 31, 2023 (Individual Goal 1,000) 
Accumulate 1000 Air Squats in the month of March.
Focus on good depth and upright body position.
If you cannot squat below parallel, then go as low as you can (with upright torso) but also focus on ankle mobility to help you achieve a full depth (below parallel) squat by the end of the month.
| Coach J | | | Phil | | | Coach E | | | Amelia | | | Tricia | | | Tracy L | | | Coach A | | | Lisa | | | James H | | | Matt | | | Dan | | | Coach B | | | Marcus | | | Katie C | |
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