The Weekly Preview 032519

The CrossFit Open is finished! You all did such a great job testing yourself over these past five weeks!

As we approach the end of the month, remember to keep up on that Burpee Challenge. We will be finishing off the month with a fun tester workout to see where you are at: 100 burpees for time!

Monday:

Strength/Skill:

EOMOM x 10min
Even: 2-4 Strict Muscle-Ups
Odd: 50ft Single Arm DB OH Walking Lunge *you choose the weight (challenge yourself)

Conditioning:

10min AMRAP
10-20-30-40…..
Alt DB Snatch at 50#/35#
5-10-15-20….
Burpee Box Jump Overs at 24”/20”

Tuesday:

Workout of the Day:

Every 6min for 24min
20/15 Cal Bike
10 Hang Power Clean and Jerk at 135#/95#
200m Run

Rx+: 185#/125#

Wednesday:

Weightlifting:
Take 12min to Find a 1RM
10sec Pause Overhead Squat

Conditioning:
21-15-9
Squat Snatch at 95#/65#
Toes to Bar

Thursday:

Strength:
Single Leg RDLs
3 Sets x 8 each side

Hip Thrusts off Bench
3 Sets of 8 Reps

Conditioning:
For Time:
20 Deadlifts at 275#/185#
50 Single DB Step-Ups at 50#/35#
1 Mile Run

Friday:

Workout of the Day:

3 Rounds for Max Reps
3min: Max Cal Row
3min: Rest
2min: Max Push Press at 95#/65#
2min Rest
1min: Max Strict Pull-Ups
1min Rest

Saturday:

Partner WOD Saturday:
With a Partner Complete
10 Rounds of
100 Double Unders
20 Burpees
20 Toes to Bar

Sunday:

Strength:
Wide Grip Bench Press
5 Sets x 5 Reps

Strength Conditioning:
EMOM x 12min
1) 10-12 Reps SA DB Bench Press
2) 2-3 Rope Climbs
3) 12-15 Hip Extensions

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