The Weekly Preview 031819

The Weekly Outlook

We are now into week 5 of the CrossFit Open. Scores must be submitted by 6pm on Monday night to be official. The limited number of remaining movements leads up to expect a spicy couplet to finish off the Open!

A big shoutout to Dave Warfel, our March Member of the Month! We’ll be completing his running-and-dumbbell-filled workout on Tuesday!

Monday:

Strength:

Back Squat
Every 2min for 12min
3 Reps at 80-85%

Conditioning:

For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts at 225#/155#
Box Jumps at 30”/24”

Tuesday:

Member of the Month WOD:

“Warful”
35 Burpees
1 Mile Run

3 Rounds of
(22 DB Thrusters at 35#/25#
84 Double Unders)

1 Mile Run
99ft Handstand Walk

*40min Time Cap

Wednesday:

Weightlifting:
Hang Squat Snatch
Every 90sec for 15min (10 sets)
2 Reps working up in weight

Conditioning:
For Time:
50/40 Cal Row
50 KBS at 53/35#
50 Pull-Ups

Thursday:

Weightlifting:
Every 2min for 16min (8 Sets)
2 x (Power Clean + Push Jerk)

Conditioning:
8min AMRAP
8 DB Power Cleans at 50#/35#
8 Strict Handstand Push-Ups

Friday:

Open 19.5
Best Guess?
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts at 225#/155#
DB Thrusters at 50#/35#

Saturday:

Team WOD Saturday:
In Teams of 3 as a Waterfall
4 Rounds for Time
25ft Slider Inchworms
25ft Backwards Seal Walk
200m Run
30 Wall Balls at 20#/14#

Sunday:

Strength:
Bench Press
1RM
then take 70% of 1RM and Perform Max Reps

Strength Conditioning:
EMOM x 12min
1) Max Incline DB Bench Press at 35#/25#
2) Max Inverted Rows
3) Max GHD Sit-Ups
Rest

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