03/20/2019

Strength/Skill

Clean n Jerk
5 Rounds @ 1:30
4-3-2-2-2

Add weight per round

WOD

AMRAP 15
2-4-6-8-10-12…
Cleans (135-95)

S2OH
Burpee box jumps (24″/20″)

03/19/2019

Strength/Skill

Deadlift 4×3 (+ weight per round)
4 Rounds @ 3:00
A1. 3 Deadlifts
A2. 20 Hollow rocks

WOD
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

 

03/15/2019

WOD

CrossFit Open 19.4

For total time
3 Rounds of:
10 Snatches (95/65)
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

03/14/2019

Strength/Skill

Front squat
EMOM 10
Odd- 3 reps Front rack Box Squat @ 60%-70%
Even- 6 reps DB/KB Push Press (35/20) or AHAP

WOD

4 RFT
20 yd HS Walk
10 HSPU
20 Step up Step down (24″/20″)
10 yd OH walking lunge/arm (50/35)

 

03/13/2019

Strength/Skill

Clean Segmented Deadlift
4 Rounds @ 3:00
5-4-3-2-2
70%-80%-90%-100%-110%
2-sec pause 1″ off the floor
2-sec pause @ Knee
2-sec pause @ Just below Hip crease

WOD

AMRAP 15
5 (2 Cleans+ 1 Jerk) (135/95)
10 2 for 1 Wall Balls (20/14)
5 2 Push-ups for 1 Burpee
10 Cal Bike

 

 

03/12/2019

Strength/Skill

Press
5 Rounds @ 2:00
10-8-6-4-2
Strict Press
Strict Pull-up
RX+ weighted AHAP

WOD

AMRAP 12
20 DU
10 KBS (55/35)
40 DU
20 KBS
60 DU
30 KBS
Continue this rep scheme until time expires.