Monday
19.2 redo
or
Buy in – 3 rounds – 10 Russian KBS / 5 KB Hang Snatch + 50 ft OH carry each hand / 5 Goblet Squat @44×1 / 25ft Later Lunges
A) Dual KB Z-press 4×12 light weight
B1) Ring Row 4×12
B2) External Rotation (shoulder) 4×8/arm
Metcon – 6min AMRAP
3,6,9,12….
SDLHP (115/85)
C2B Pull ups
Tuesday
Buy in – 2 rounds – 300m Row / 5 YTWA’s / 10 Pass Throughs / 10 Ankle Dorsiflexion circles
A) 10 Min EMOM – 3 Hang Power Snatch @60-70%
B) 9 Min Alternating EMOM – 1) 8 Pistols
2) 4 Clean Grip Pulls @80-90%
3) 7 Thrusters (DB or KB @ a moderate weight)
Conditioning – 2 rounds (one on bike one on row)
: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 – 4 rounds – 10 Alternating Groiners + Rotation / 5 Meter Lateral Plank each way / 10 Low to High Ax Chops each way / 10 Hips Rocking
A) Split Jerk 5×3 @ 60-70%
B) 8 Min EMOM – Odd – 7 DB Push Press
Even – 7 Strict Pull ups
Metcon – 3 rounds “Speed Work”
2 Heavy Thrusters (80-90%)
7 Thrusters (95/65)
7 Bar Facing Burpees
AFAP!!
Rest 2 min
Thursday
Buy in – EA warm up
Handstand / Ring Muscle up / Bar Muscle Up Practice (not for volume work on skills AND DO NOT RIP YOUR HANDS!!!)
Flow Metcon – 15 min For Quality
10 Upright Rows (BB Moderate weight shouldn’t be a struggle but not easy either)
60m 1 Arm OH Carry (each arm)
5 High Lateral Box Step ups (each leg)
Buy out – Coach Led Stretch!!
Friday
CrossFit Open 19.3!!
Sunday
CrossFit Open 19.3
If you have done it we will have something for you!!
March 6, 2019
