WOD

Work Out of the Day

03.22.19

Open WOD 19.5

For Time w/ a 20 min cap

33-27-21-15-9

Thrusters 95#/65#

Chest to Bar pull ups

***Please review all movement standards, age category modifications, and scaling options at HERE click on the Workout Description and PDF file for clarification.

03.21.19

Active Recovery

5RNFT

10 bench press*

15/10 cal assault bike

15/10 cal row

200m run

*loading is athlete choice

03.20.19

A. Strength- Clean Complex

15 minutes to find your “heaviest” set of

Power clean + Hang squat clean + S2OH

B. AMRAP in 9 minutes

9 clusters 95#/65#

30 DUs

03.19.19

A. Strength/WOD prep- Deadlift

5 x 3 progressive

B. MetCon For Time w/ a 13 min cap

21-15-9

Deadlift*

Burpee box jumps 24”/20”

Rx DL 21s @ 225#/155#, 15s @ 275#/185#, 9s @ 305#/205#

03.18.19

A. Strength- Back Squat 1RM

*20 min to find a 1RM

B. MetCon AMRAP in 10 min

20 Alt DB Snatches

10 Alt DB box step ups 24”/20”

Rx 50#/35# DB

03.15.19

19.4

For Time w/ a 12 min Cap

3 Rounds of

10 Power Snatch 95#/65#

12 bar facing burpees

***Rest 3 minutes

Then, continue with

3 Rounds of

10 bar muscle ups

12 bar facing burpees

***Please review all movement standards and scaling options on the official Games website https://games.crossfit.com/workouts/open/2019/4 . Click on the WorkOut Description and Scorecard PDF for details.

03.14.19

Active Recovery

Min 0:00 - 16:00

E4MOM

400m run

Min 16:00 - 25:00

E3MOM

15 Clean and Jerks

Min 25:00 - 30:00

AMRAP in 5 min

Max reps of burpee plate to overhead

*C&J and bumper plate for ground to overhead is athlete choice

03.13.19

A. Skill Work- 15 minutes of Pull Up work, no score

Click here for Progressions and Scaling

B. MetCon For Time w/ a 15 min cap

“Jackie”-plus

1000m row

50 barbell thrusters 75#/55#

30 CTB pull ups

03.12.19

AMRAP in 20 min

10 Burpee box jump overs 24”/20”

20 Alt DB Snatches 50#/35#

30 DUs

03.11.19

A. Strength- Barbell Complex

Find your heaviest set of…

5 Deadlift + 3 hang power clean + 1 Push Jerk

B. MetCon AMRAP in 10 min

10 Hang clean-to-overhead 95#/65#

10 Wall balls 20#/14#