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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 on 1:30
Athletes with an established 1RM begin with ~70%.
B) 12-9-6-3 Reps For Time:
Power Clean, 135#/83#
2x Ring Push Up
C) 3 sets
20 Dumbbell Walking Lunges
10 Dumbbell Bench Press

WEDNESDAY
A) 3 rounds, increasing weight
5 KB Windmill, each
20 Goblet Squats
20 KB Hollow Rocks
B) 2 Rounds For Time:
1000m Row
20 Dumbbell Deadlifts, 50#/35#
40 Sit-Ups (feet anchored)
20 Burpee Box Jump Overs, 30″/24″
20 Pullups

THURSDAY
A) Front Squat: 5RM, then 2×5 @ 90% of 5RM
B) 6 Rounds for Max Reps
AMRAP 1:30
Shuttle Run Buy In
Max Reps American KBS, 53/35#
Rest 1:30
C) Cash Out – Coaches Choice

FRIDAY
CrossFit Games Open 19.3

SATURDAY
A) Low Hang Snatch: 10×2 on 1:30
Athletes with an established 1RM begin with ~70%.
B) 3 sets
80’ Death March
3 Rope Climbs or LL Rope Climb
C) 12-9-6-3 Reps For Time:
Deadlift, 225/153#
Toes to Bar