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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

Saturday 3.16.19

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Conditioning
Teams of 3
75 Barbell-Facing Burpees
Directly into…
40-30-20 (MMM)30-20-10 (FFF)
Row Calories
Assault Bike Calories
Directly into…
75 HSPU/ H.R. Pushups
Directly into…
40-30-20 (MMM) 30-20-10 (FFF)
Row Calories
Assault Bike Calories
Directly into…
75 Burpee Box Jump Overs

Friday 3.15.19

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CrossFit Games Open Workout 19.4

WORKOUT 19.4
VARIATIONS
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 3.14.19

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Fitness Conditioning
Teams of 3
AMRAP 25:
16/14/12 Calorie Row
12 Kettlebell Swings (35/25)
9 Burpees

**Complete Full Rounds Before Switching**

Sport Conditioning
Teams of 3
AMRAP 25:
16/14/12 Calorie Bike
12 Kettlebell Swings (50/35)
9 Burpees

**Complete Full Rounds Before Switching**