Wednesday – 4/3/19

A. Overhead Mobility and Pressing Technique

B. Strict Press 3×10

C. DB Single Arm Press 3 x 15/Arm

D. For time (15 Min Cap):
3-6-9-12-15
– Thrusters 95,65
– Toes to Bar

Tuesday – 4/2/19

WOD
A. EMOM 10
Complex: Snatch Grip Deadlift + (2) Power Snatch + (3) Behind the Neck Push Press (Snatch Grip)

B. For time (20:00 Cap):
Buy-in 1,000m Row
5 Rounds of:
– 20 Ab Mat Sit-Ups
– 10 Power Snatches (75,55)
Buy-out 1,000m Row

4pm Kettlebell
12 8 4
Double suitcase DL
Cleans
Floor press
Then
10min AMRAP
3 lateral over KB Burpees

Monday – 4/1/19

Back by popular demand, it’s the All-Open Monday! All the 2019 CrossFit Open WODs back-to-back.

19.1

19.2

19.3

19.4

19.5

 

April Fools! Here’s the real workout:

A. Squat Technique

B. Front Squats 3×10

C. DB Lunges 3 x 15/leg

D. “Karen”
15:00 Cap
W/ 3 Burpees on the minute
150 Wall Balls

Saturday – 3/30/19

8am Kettlebell
Amrap in 5
– Feet on med ball pushups 10 reps
– KB rows 10
Then
Amrap in 5
– 12 floor presses
– 12 ring rows
Then
3rds 30 seconds each
– Double kb cleans
– Burpee
Then AB card game

9am WOD
“FIGHT GONE BAD”

3 Rounds For Total Reps in 17 minutes:
– 1 minute Wall Balls (20/14 lb)
– 1 minute Sumo Deadlift High-Pulls (75/55 lb)
– 1 minute Box Jumps (20 in)
– 1 minute Push Press (75/55 lb)
– 1 minute Row (calories)
– 1 minute Rest

10am Olympic Lifting

Friday – 3/29/19

A. MAX OUT: Deadlift

B. “CHRISTINE”
3 Rounds for Time For Time 15:00 Cap
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)

Thursday – 3/28/19

MAX OUT: Clean and Jerk

“Grace”
For Time 15:00 Cap
30 Clean-and-Jerks (135/95 lb)

Wednesday – 3/27/19

A. MAX OUT Front Squat

B. “Fran”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups

Tuesday – 3/26/19

WOD
a. Max out snatch

b. Isabel
30 snatches for time (135,95)

4pm Kettlebell
Double KB
4 sets 3 reps
– Front squat
– Clean
– Front squat
– Press
– Front squat
– Swing

Monday – 3/25/19

MAX OUT: Back Squat

“HELEN”
3 Rounds For Time  15:00 Cap
– 400 meter Run
– 21 Am. Kettlebell Swings (53/35)
– 12 Pull-Ups

Saturday – 3/23/19

8am Kettlebell
3 rds
15 ring rows
15 pushup ( at your level)
10 kb press per side
10 kb rows per side
Then
40 on no rest
Kb sumo DL high pull
Squat thrust
Kb swing
Burpee no pushup
Goblet squat
Full Burpee
Hand to hand swing
Burpee two pushups
3 rds
Then
Hill sprints

9am WOD
ZEUS

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

10am Olympic Lifting

Friday – 3/22/19

19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday – 3/21/19

AMRAP 15
20 Box Jumps (24,20)
20 Abmat Sit Ups
20 Wall Balls (14,10)
20 Toes to Bar
20 Thrusters (45, 35)

Mobility Work

Wednesday – 3/20/19

EMOM 10
5 Squat Snatches (75,55)

Rest 5 Min

EMOM 10
5 Squat Clean and Jerks (95,65)

40″ on 20″
8 Rounds
Max Calorie
Bike (rowers if necessary)

Tuesday – 3/19/19

WOD
Technique: OHS Squat

Overhead Squat 7×2

Planks 3 x 1min

Mobility Work

4pm Kettlebell
KB Hell
400m run 50 swings
400m run 40 H2H
400m run 30 kb Wall balls
400m run 20 hand release swings
400m run 10 TGU sit ups

3/18/19

AMRAP 5
5 Hang Power Snatch (75,55)
10 Pull-Ups

rest 2Min

AMRAP 5
5 Push Jerks (95,65)
10 Toes to Bar

rest 2Min

AMRAP 5
5 Hang Power Cleans (115, 85)
10 Chest to Bar Pull-Ups

rest 2Min

AMRAP 5
5 Power Clean and Jerks (135, 95)
2 Bar Muscle-Up

Mobility Work

Saturday – 3/16/19

8am Kettlebell
25 on 25 off 5 rds
1 arm kb press
Pull up or ring row
Front squat kb per side
Then
30 on 15 off 3 rds
Bicep curls
Tricep extension
Finisher
90 on
Swings
Burpees

9am WOD
Minute 0-7: 12 cal bike/row + 12 power cleans
Minute 8-14 12 cal row/bike + 9 power cleans
Minute 15-31 12 cal row/bike + 6 power cleans
95/65#
Rx + is 20cals and then 20, 15, 10 power cleans 165/125#

10am Olympic Lifting

Friday – 3/15/19

19.4 Click here for standards and scaling.

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

95#/65#
Time cap: 12 minutes