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Tuesday 3.26.19

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Fitness Conditioning
5 Rounds, “On the 5:00”:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 S2OH
(115/80)

Sport Conditioning
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(135/95)

Competitor Conditioning
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

Saturday 3.23.19

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Conditioning
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 S2OH (55/35) (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 S2OH (65/45) (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 S2OH (75/55) (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 S2OH (95/65) (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 S2OH (115/80) (155/105)

Friday 3.22.19

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CrossFit Games Open Workout 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Tuesday 3.19.19

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Handstand Walk Practice
10:00 of Practice

Not for time or score – but for a chance to practice sound movement mechanics.

Fitness Conditioning
3 Rounds:
60 Single-Unders
Calories B(21/15) S(21/15)
60 Single-Unders
20 Dumbbell Power Snatches (35/20)
60 Single-Unders
10 Burpee Box Jump/Step Overs (24″/20″)

Sport Conditioning
3 Rounds:
30 Double-Unders
Calories R(30/24) S(24/18)
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)

Monday 3.18.19

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Back Squat
5×3 (Start around 70%)
Rest as needed

Fitness Conditioning
3 Rounds
30 Overhead Squats 55/35
Calories R(30/21) S(25/18)
10 Pull Ups/ Jumping Pull Ups

Sport Conditioning
3 Rounds
30 Overhead Squats 75/55
Calories B(30/21) S(30/21)
7 Bar Muscle Ups

Competitor Conditioning
3 Rounds
30 Overhead Squats 75/55
Calories B(30/21) S(30/21)
5 Ring Muscle Ups