March 29, 2019

F U Friday

30 Min AMRAP

800 meter run

50 Wall Balls

40 Bar Facing Burpees

30 Cal Ski or Bike

20 S2OH (135/95)

10 Front Rack Lunges (135/95)

5 Muscle Ups (Ring or Bar)

March 28, 2019

Accessory Work

Skill:

Bench Press

Deadlift

8 x 5 sec Bike/Sprint

:15 sec work/ :45 sec Rest

March 27, 2019

Skill:

Front Squat

5 x 3 Building

WOD:

EdWIN or Lose

18 min AMRAP

(135/95)

500 meter Row

10 Hang Cleans

12 Front Squats

14 Pull Ups

March 26, 2019

Skill:

Build up to heavy set of 3 TnG Power Snatch

WOD:

3 x 4 min AMRAP

25 cal ski/Bike

Max Rep Power Snatch (95/65)

4 Min Rest

20 Cal Ski/Bike

Max Rep Power Snatch (115/80)

4 Min Rest

15 Cal Ski/Bike

Max Rep Power Snatch (135/95)

March 25, 2019

Skill:

Clean and Jerk Complex

1 Hang Clean +

2 Power Clean +

3 Jerks

WOD:

"Wirtz"

20 Min AMRAP

7 Burpee Box Jump Overs

7 Clean and Jerks (135/95)

7 T2B

7 KBS (70/53)

7 Plyo Push Ups (45/35lb Plate)

Scott A. Wirtz, 42, of St. Louis, Missouri, died January 16, 2019...

March 22, 2019

Active Recovery day

20 Min Alt EMOM

:30 Sec Bike/Ski/Row (Hard Effort)

5-8 Reps Gymnastic Skill

:50 Sec Plank

10-20 Unbroken Wall Balls

March 21, 2019

Skill:

3-5 Sets:

Clean & Jerk Complex

3 Power Cleans +

3 Shoulder to Overhead

WOD:

“Baby Shark Do Doo Do Do Do Doo Do”

For Time: (95/65)

21 Power Cleans

21 Shoulder to Overhead

50 Abmat Sit Ups

800m Run

15 Power Cleans

15 Shoulder to Overhead

30 Abmat Sit Ups

400m...

March 20, 2019

Skill:

Deadlift

3 x 6 Building

WOD:

For Time:

21-15-9

C2B Pull Up

DB Snatch

Box Jump

March 18, 2019

Skill:

Tempo Back Squat

3 x 10 Building, light and fast

WOD:

3 Rounds for Reps

1 Min Ski/Bike

1 Min Slam Ball

1 Min DB Thruster

1 Min Plyo Push Up

1 Min Hollow Rock

March 15, 2019

Crossfit Open 19.4

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

Men snatch 95 lb.
Time cap: 12 minutes

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