Front Pause Squat 5×3
Front Pause Squat
5×3 – 3 Second pause in the bottom
*Build throughout, up to 70% of Front Squat 1RM
5×3 – 3 Second pause in the bottom
*Build throughout, up to 70% of Front Squat 1RM
Romanian Deadlift
Romanian Deadlifts
5×5
* Build throughout, weight is athlete’s choice
5×5
* Build throughout, weight is athlete’s choice
RMU Practice
15 Minutes of Ring Muscle-up Practice
*They are most likely coming in an open workout in the next two weeks. Let’s get some practice in!
*They are most likely coming in an open workout in the next two weeks. Let’s get some practice in!
1000 Meters & 3 Rounds
For Time:
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds
Sprint & Rest
4 Rounds for Time:
50 Double Unders
50 Foot Single Arm Overhead Walking Lunges (30/20)
*Switch Hands Half Way
1 Minute Rest
50 Double Unders
50 Foot Single Arm Overhead Walking Lunges (30/20)
*Switch Hands Half Way
1 Minute Rest
Open 19.3
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards
Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf
Community WOD (10:00am)
15 Minute AMRAP of:
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
Endurance WOD (7:45am)
25 Minute AMRAP of:
15 Pull-ups
30/24 Calorie Row
15 Burpees
15 Hang Power Cleans (75/55)
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
15 Pull-ups
30/24 Calorie Row
15 Burpees
15 Hang Power Cleans (75/55)
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
Community WOD (10:00am)
15 Minute AMRAP of:
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
19.3 Test
If you would like to test 19.3, feel free to do it instead of today’s WOD.
*Input score in SugarWOD on Friday
*Input score in SugarWOD on Friday