The Weekly Preview 030419

The Weekly Outlook

This month’s challenge is all about accumulating those burpees! Meg Tufo was the winner of the Pull-Up Challenge in February and Matthew Gerke was the winner of the Cardio Challenge in January. All you need to do is start tracking your reps each day in Wodify under the section labeled “Sanitas Burpee Challenge.”

We are also into week 3 of the CrossFit Open. Scores must be submitted by 6pm on Monday night for your score to be official. There are still plenty of movements to choose from and from the previous two workouts, we can probably expect something shorter in duration.

Monday:

Weightlifting:
Power Snatch
5-5-4-4-3-3
*increasing load as E2MOM x 12min

Conditioning:
“Christine”
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)

Tuesday:

Workout of the Day:
20min AMRAP
1 Squat Clean Thruster at 185#/125#
3 Bar Facing Burpees
5 C2B Pull-Ups

Rx+: 225#/155#

Wednesday:

Workout of the Day:
6 Rounds of Each
30sec on/30sec off Rotating Stations
1) Cal Bike
2) GHD Sit-Ups
3) KBS at 53#/35#
4) Toes to Bar
5) Handstand Push-Ups

Thursday:

Strength:
Back Squat 4×3 at 80%

Conditioning:Β 
21-15-9
DB Front Squats at 50#/35#
9-7-5
Ring Muscle-Ups

Friday:

Open 19.3
Best guess??? πŸ™‚
For Time:
2 Rounds of
20 Alt DB Snatch at 50#/35#
20 C2B Pull-Ups
2 Rounds of
20 Alt DB Snatch at 50#/35#
10 Bar Muscle-Ups

*10min Time Cap

Saturday:

Partner WOD
5 Rounds for Time *split between the two
40/32 Cal Row
30 Burpee Box Jump Overs
20 Toes to Bar

Sunday:

Weightlifting:
E90sec x 15min (10sets)
Push Jerk + Split Jerk

Strength Conditioning:
10min AMRAP
10 Barbell Z-Press at 75#/55#
10 Ring Rows

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