Entries by Paul Vidal

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.