The Weekly Preview 031119

The Weekly Outlook

We are now into week 4 of the CrossFit Open. Scores must be submitted by 6pm on Monday night to be official. There are still plenty of movements to choose from and we may see a fun triplet or couplet with muscle-ups this week.

Monday:

Strength:

Deadlift
Every 3min for 12min
4 Reps at 80%

Conditioning:

15min AMRAP
3 Man Makers at 35#/25#
3 Burpee Bar Muscle-Ups

Tuesday:

Workout of the Day:

4 Rounds for Time
500m Row
50ft Handstand Walk
500m Run
50ft Handstand Walk

Wednesday:

Strength:
Front Squat
3 Sets of 5 Reps at 75%
Then Max Reps at 75%

Weightlifting:
Every 2min for 12min
Power Clean + Hang Squat Clean + Jerk

Thursday:

Strength:
Bench Press
3 Sets of 5 Reps at 75%
then Max Reps at 75%

Conditioning: 
10min AMRAP
10 Sumo Deadlift High Pull at 95#/65#
10 Bar Facing Burpees
10/8 Strict Pull-Ups

Friday:

Open 19.4
Best guess??? 🙂
7min AMRAP
5 Ring Muscle-Ups
10 Deadlifts at 225#/155#
5 Burpee Box Jump Overs at 24″/20″

Saturday:

Team WOD Saturday:
In Teams of 4 as a waterfall
4 Rounds for Time
30/25 Cal Bike
50ft Double KB FR Walking Lunge at 53#/35#
15 Toes to Bar
400m Run

Sunday:

No Classes for special St. Patrick’s Day Relay Obstacle Course! Details here.

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