CrossFit WOD, March 18, 2019

Monday

Overhead Squat (2 – 2 – 2 – 2)
Last set should be 90-95%
Get Up, Get Down (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 Power Cleans (135/93)
10 Box Jumps (30/24)
15 TTB

Rest 1 Minute

5 Minute AMRAP
15 DL (135/93)
10 Box Jumps (30/24)
5 TTB

Add total rounds and reps of first half with total rounds and reps of second.

CrossFit WOD, March 17, 2019

Steady State Sunday

Metcon
Metcon (AMRAP – Rounds)
50 Minute AmRaP:
400m run
1 rope climb
400m run
20 air squats
400m row
5 burpees
400m row
5 starbursts

Perform at a conversational pace

CrossFit WOD, March 16, 2019

Saturday

Weightlifting
Power Snatch (2-2-2-2-2-2)

Metcon
Metcon (Time)
2 rounds for time:
51 Wallballs 20/14
15 Power snatch 115/73

CrossFit WOD, March 15, 2019

19.4!!!

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit WOD, March 14, 2019

Thursday

Snatch (20 Minutes to work on snatches.)
This is primarily a skill session, don’t go heavier than your form will allow.
Metcon (AMRAP – Rounds and Reps)
With a partner, alternating full rounds.

14 minute AMRAP

20/16 Calorie Row
20 DB Snatches (40/25)
1 Rope Climb

Rx+
20/16 Calorie Bike
10 DB Squat Snatches [50/35]
1 Rope Climb