Monday
CrossFit Open 19.3 redo or 1st try
or
Buy in – EA Warm up (3×45 sec supinated bar hang)
A) Back squat 5 x 2,3,2,3,2 Depending on how your legs feel Undulate % between 65-75% or 75-85%
Metcon – 2 rounds for time
21-15-9
Alternating Pistols
Wall Balls
V-Snaps
Tuesday
Buy in – 2 rounds – 50 Single Skips (work on perfect hands and perfect bound!!!) / 20 Sit Ups / 10 Pass Through / 1 min T-spine Opener (pvc pipe) / 10 Banded Glute Bridges
A) Push Press – 4,3,2,2,1,1 *work up to a heavy single
Conditioning – 3 rounds (bike / row / bike)
:10 sprint / :50 easy
:20 sprint / :40 easy
:30 sprint / :30 easy
:40 sprint / :20 easy
:50 sprint / :10 easy
3 min rest
Wednesday
Buy in – 3 rounds – 20 Air Squats / 10 BTN Press / 10 Face Pulls / 10 Cossack squat (goblet)
Mobility – Pain ball on hip and shoulders
A1) Dual DB Z-Press x12 (lightweight)
A2) Ring Row x12 (hard)
A3) Bent Over Fly x8
10 sec between movements 2 min between sets x4 sets
Metcon – Speed Work
Deadlift x2 80-90%
Deadlift x10 225/145
HSPU 6-12
AFAP
Rest 2 min x 3 sets
Thursday
Buy in – 3 rounds – 15 Arch Hollows / 30-45 sec HS Hold / 5 Somersaults / 10 Side Plank Crunches (each side)
Flow sech – 30 Min
10 Box Jump step downs
50 ft Bear Walk
10 Cal Bike
50 ft Duck Walk
10 Alternating DB Snatch
50 ft Spiderman crawl
10 DB Thrusters
50 ft Crab Walk
Buy out – Coach Led Stretch
Friday
CrossFit Open 19.4!!
Saturday
CrossFit Open 19.4!!
If you have done it we will have something for you!!
March 10, 2019
