Monday
CrossFit Open 19.4
or
Buy in – 10 min for quality
5 Thoracic Rotations (R/L)
8 Cat/Camels
:20 sec Bar Hang
5 Single Leg Glute Bridge (R/L)
A)1 1/4 Bench Press – 4×8 @ 65-75%
Metcon – 15 Min AMRAP
500/450m Row
15 Power Snatch 95/65
Tuesday
Buy in – 2 Rounds – 30 Walking Lunges / 10 YTWAs / 5 Broad Jumps / 10 Cossack Squats
Mobility – 2 Rounds – 10 Pass Throughs / 30 Sec Calf Smash (R/L)
A) 7 Min EMOM – 2 Power Snatch + 1 OHS @60-70%
B) Front Squat – 2,3,2,3,2 Undulating between 65-75 or 75-85% depending on how the legs feel
Conditioning – 3 Sets on Bike
:30 Sprint / :30 Easy
:20 Sprint / :10 Easy
x2
Rest 2 min
Wednesday
Buy in – 3 Rounds – 30-50 Double unders (work on good form from last week!) / 10 Lateral Bounds (speed skater) / 10 Russian KBS / 10 Goblet Squats
Mobility – Lat Smash on BB and Tspine Opener on Foam Roller
A) Split Jerk – 3,3,2,2,1,1 @75-85%
Metcon – “Speed Work”
Squat Clean + Jerk x2 (75-85%)
Squat Clean + Jerk x8 (115/75) Clusters are allowed
Ring Muscle Ups x 4/2 *scale 4 transision and 4 dips
rest 3 min x3 rounds
Thursday
Buy in – EA Warm up
Flow – 30 Min
20 Sit ups
15 Jumping Lunges
10 V-Snaps
20 Air Squats
15 Russian Twists
10 DB Thrusters
20 Alternating DB Snatch
15 Push Ups
10 Single Arm DB Hang Clean and Jerks ( 5 each arm )
Buy out – Coach Led Stretch
Friday
CrossFit Open 19.5!!
Saturday
CrossFit Open 19.5
or if you did it Friday we will have something else for you to do!!
March 20, 2019
