03/08/2019

WOD

CrossFit Open 19.3
For Time
200 ft Dumbbell OH Lunge (50/35)
50 Dumbbell Box 
Step-ups (24″/20″)
50 Strict Hand Stand push-ups
200 ft Handstand walk

Time cap: 10 minutes

03/07/2019

WOD

”Don’t call it a Redo”
4 Rounds
5 minutes to complete:
25/20 Calorie AA Bike
50 DUs
15 T2B
Then with remaining time:
AMRAP Sit-ups

Rest 2 Minutes

03/06/2019

Strength/Skill

Press complex
5 Rounds @ 2:00
2 Push Press+1 Push Jerk+2 Split Jerks
5x(2+1+2)

WOD

For Time
21-18-15-12-9
Hang Power Cleans (115/75)
Box Jump Overs (24/20)

03/05/2019

Strength/Skill

Back Squat
5 Rounds @ 2:00
10-8-6-4-2
70%-75%-80%-85%-90%

WOD
AMRAP 12
5 Bar MU
4 Rope Climbs
30’ Handstand walks

Post:Rounds+reps

03/04/2019

Strength/Skill

Snatch complex
2 SGDL+1 Hang Snatch+1 Squat Snatch
5x(2+1+1)
5 rounds @ 1:30
Then
3 Round @ 6 mins
10 Power Snatches

Post: load maintained through workout

03/02/2019

WOD

Partner WOD
AMRAP 25
9 DB/per hand Deadlift (50/35)
7 DB Squat Cleans
5 DB S2OH
E5MOM
500 m partner row- Partners split distance anyhow. While one partner is 
working, the other partner must hold KB in Goblet squat (55/35).

03/01/2019

Strength/Skill

TBA

WOD

WORKOUT 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 
T2B
50 DU
15 Squat cleans (weight #1)
25 T
2B
50 DU
13 Squat cleans (weight #2)
If completed before 8 mins, add 4 minutes to the clock and proceed to
25  T
2B
50 DU
11 Squat cleans (weight #3)
If completed before 12 min, add 4 minutes to the clock and proceed to:
25 T2B

50 DU
9 Squat cleans (weight #4)
If completed before 16 min, add 4 minutes to the clock and proceed to:
25 T2B

50 DU

7 Squat cleans (weight #5)
Stop at 20 minutes

02/27/2019

Strength/Skill

Strict Press
4 Rounds @ 1:30
5-4-3-2
Add weight per round

WOD

Assault Bike
15 cal/12 cal- 12 cal/9 cal- 9 cal/6 cal
Deficit HSPU
12-9-6
(two 45’s per side/one 45 per side)