CrossFit WOD, March 9, 2019

OPEN workout 19.3

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

CrossFit WOD, March 8, 2019

March 8th

Weightlifting
Push Press (5-5-5-5-5)
5 seated box jumps after each set. Be powerful!

Metcon
Metcon (AMRAP – Reps)
8 minute amrap: 2,4,6,8…
DB snatch
*35 DU between each set
Metcon (AMRAP – Reps)
8 minute amrap: 2,4,6,8…
DB snatch
*60 Single Unders between each set

CrossFit WOD, March 7, 2019

March 7th

Metcon
4 sets:
Single leg RDL x12 each leg (barbell)
Active hanging hip taps x6
Metcon
Single leg RDL with KB or DB
Active hang x30seconds

Metcon
Metcon (Time)
Partner 10k row or ski

Minimum 250m max 800m at a time before switching

CrossFit WOD, March 6, 2019

March 6th

Gymnastics
Toes-To-Bar (5x 5-10)
Knees To Elbow (5×5-10)

Metcon
Dirty 30 (Time)
30 Reps of each:
Box jumps 24/20in
Jumping pull ups KBS 53/35#
Walking lunges
K2E
Push press 45/33#
Hip Extensions
Wall balls 20/14#
Burpees
Double unders
Metcon (Time)
Box jumps 18/12in
Jumping pull ups
KBS 35/22#
Walking lunges
Knees to chest
Push press 45/33#
Arch ups
Wall balls 14/10#
Burpees
Single unders x90

CrossFit WOD, March 5, 2019

March 5th

Skill
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Metcon
alternate between 50 singles building in speed and DU attempts

Metcon
Metcon (Time)
21-15-9-15-21
Single arm OH DB lunges 50/35#
Burpees
Calories

CrossFit WOD, March 4, 2019

March 4th

Metcon
Metcon (Weight)
1 unbroken round of DT for max weight:
12 Deadlift
9 Hang power clean
6 Push jerk

Gymnastics
Metcon
4 Rounds of pausing "Cindy"
5 Ring row or pull up
10 Push ups
15 Air squats

1 sec pause at the top and bottom of EACH rep.

CrossFit WOD, March 1, 2019

March 1st

Weightlifting
Push Press (8-8-8-8-8)

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 12 min window complete: 35 Front rack lunges 95/65#

With remaining time amrap of:
7 Hang snatch 95/65#
7 HSPU

Metcon (AMRAP – Rounds and Reps)
In a 12 min window complete: 35 Front rack lunges

With remaining time amrap of:
7 Hang power snatch
7 H.R. Push ups

CrossFit WOD, February 27, 2019

Feb 27th

Weightlifting
Back Squat (8-8-8)
Minimum 3 warm up sets.

Metcon
Metcon (AMRAP – Reps)
5×2 minute intervals Intervals:

12 Wall balls
35 Double unders
Max C2B in remaining time

Rest 1 minute

Metcon (AMRAP – Reps)
5×2 minute intervals Intervals:

8 Wall balls
50 Single unders
Max jumping pull ups in remaining time

Rest 1 minute

CrossFit WOD, February 26, 2019

Feb 26th

Gymnastics
Ring Dips (5-5-5-5-5)
Bent Over Row (8-8-8-8-8)

Metcon
Metcon (3 Rounds for reps)
30 Burpee pull ups
40 Burpee box jumps
50 Bar facing burpees
*Rest 2 minutes between each

5 minute time cap for each