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March 11 – 17, 2019

MONDAY A) Push Press: 5RM, then 2×5 @ 90% of 5RM B) 4 Rounds for Total Reps: 1:00 Dumbbell Thrusters, 50#/35# 1:00 ABC 1:00 Rest * Post reps per round to whiteboard AND grand total C) 3 sets 5-8 Strict Weighted Chin Ups 10 GHD Sit Ups TUESDAY A) Clean: 10×2...

March 9th 2019

CrossFit Open WOD 19.3 Rx For time: 200′ SA DB OH Walking Lunge, 50/35# (100′ each hand) 50 SA DB Alternating Step Ups, 24/20″ (25 reps each hand) 50 Strict HSPU 200′ HS Walk Scaled For time: 200′ DB Goblet Walking Lunge, 30/20# 50 SA DB...

March 8th 2019

A.  Overhead Squat 5×3 A2.  Bent Over Row 5×8 B.  4 rounds for time Cul Da Sac Run 20 DB Clean and Jerk 50/35# 10 Burpee over DB’s  

March 7th 2019

A.  EMOM 10 Clean + Hang Clean + Jerk 1+1+1 B.  3 rounds for time 15 Handstand Push-up 8 Deadlift 225/153# then 30 Devils Press 35/25# C.  Cash Out

March 6th 2019

A.  Skill work: Double Under 10 minutes of practice B.  Front Squat 4×3 80% C.  4 Rounds for time 50 Double Under 10 Push Press 115/73# Rest 4 minutes 21-15-9 Wall Ball 20/14# Burpee