Tuesday March 19

Tuesday March 19

‘Bedtime”

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Monday March 18

Monday March 18

Thruster 3RM

  • Build in weight for a heavy set of 3 for the day. (pop quiz)
  • Every 2min for 10min.

18.5 = 11.6 (retest)

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps (M: 100 lbs, W: 65 lbs)
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Open/Performance – as written

Fitness – 65/45 jumping chin-over-bar pull-ups

Monkey Brain

Teams of 3
For Time (30 Minute Cap):
120 Power Clean (75/55), 120 Wallballs (20/14), 12 Rope Climbs
90 Power Clean (95/65), 90 Wallballs (20/14), 9 Rope Climbs
60 Power Clean (115/80), 60 Wallballs(20/14), 6 Rope Climbs
30 Power Clean (135/95), 30 Wallballs(20/14), 3 Rope Climbs

30min time cap.

One athlete working at a time, share work however you choose.

CrossFit Open 19.4

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

 

Time cap: 12 minutes, including 3-minute rest period

 

Rx’d: (Ages 16-54) Men snatch 95 lb.

Women snatch 65 lb. Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Thursday March 14

Thursday March 14

“Adele”

5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

 

Aerobic Capacity

“Bank Run”

400m Run buy in
-Then-
4 Rounds
300m row
30 air squats
20 push ups

400m Run cash out

Wednesday March 13

Wednesday March 13

Strength

Build to Heavy set of 3 Strict Press

W.O.D

“Black Eye”

5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)