Are you doing the 2019 CrossFit Open? If so, you have until 6pm tonight to submit your scores here.
This week, we’re starting a new strength cycle that focuses primarily on the snatch and clean & jerk. If went to the snatch clinic last weekend – or plan to attend the clean & jerk clinic March 10th – this will be a good opportunity to reinforce the skills and drills you learned!
For those interested in more bodyweight strength work, Courtney has started a gymnastics class for all levels on Tuesdays/Thursdays at 7:30am and Tuesdays at 7:30pm. Although we’ll continue to implement a fare amount of bodyweight movements in the main WODs, Gymnastics will be an entire class focused on improving these skills, strength and stability. Learn more about Gymnastics class here.
MONDAY
Weightlifting:
EMOM x 10min
3 (Power Clean + Push Jerks)
60% of 1RM
Conditioning:
12min AMRAP
15/12 Cal Row
7 Strict Handstand Push-Ups
TUESDAY:
Skill:
Bar Muscle-Ups
Workout of the Day:
3 Rounds for Time
400m Run
7 Burpee Bar Muscle-Ups
75 Double Unders
WEDNESDAY
Strength:
Back Squat 4×6 at 70%
Conditioning:
E3MOM until failure
15 KBS at 53#/35#
15 Burpees
15 Wall Balls at 20#/14#
THURSDAY
Weightlifting:
3 Pos Snatch *High Hang, Hang, Low Hang
E2MOM x 16min
Conditioning:
21-15-9
Alt DB Snatch at 50#/35#
Box Jump Overs at 24”/20”
Toes to Bar
FRIDAY
“Open 19.2”
To be announced Thursday night at 6pm
SATURDAY:
Workout of the Day:
***Team Chipper***
In Teams of 3 for Time
120/90 Cal Row
90 Overhead Squats at 75#/55#
60 Strict Pull-Ups
30 Wall Walks
SUNDAY:
Strength Conditioning:
EMOM x 25min
1) 10 Bench Press at 60% of 1RM
2) 15 GHD Sit-Ups
3) 15/12 Push-Ups
4) 3 Rope Climbs
5) Rest