CrossFit WOD, March 21, 2019

Thursday

Metcon
30 Minute EMOM

45 Seconds on, 15 transition

1: Wall Sit
2: Handstand Skill Work
3: Muscle Up/Pull UP Skill Work
4 and 5: Row/Bike/Ski/Run
6: Rest

CrossFit WOD, March 20, 2019

Wednesday

Strict Press (4 – 4 – 2 – 2)
Heavier than last week. Build up to a heavy double with tight core, no leaning back!
Metcon (Time)
For Time:

6 rounds of Cindy
3 Rope Climbs
4 Rounds of Cindy
2 Rope Climbs
2 Round of Cindy
1 Rope Climb

Cindy = 5 pull ups, 10 push ups, 15 air squats.

22 minute time limit.

CrossFit WOD, March 19, 2019

Tuesday

19.Tree (AMRAP – Rounds and Reps)
24 Minute AMRAP

8 Snatches*
40 Double Unders
400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX
53/73/93/103/113

If you finish the 5th round, stop and note your time.

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

CrossFit WOD, March 13, 2019

Wednesday

Strict Press (6 – 6 – 4 – 4)
Heavier than last week.

Rx+ is same sets but of unbroken strict handstand push ups. If this is too easy, maybe start working on a deficit.

Metcon (AMRAP – Reps)
Every 2 Minutes for 5 Rounds

10 Wall Balls
10 Burpees
5 Ring Dips

Last round after the 5 ring dips you have max wall balls until the 10 minute mark. Score is total wall balls at the end.

Scale numbers so that you can finish every time. Should be a sprint.

CrossFit WOD, March 12, 2019

Tuesday

19.Too (AMRAP – Rounds and Reps)
24 Minute AMRAP

8 C+J*
40 Double Unders
400m Row

*Add Weight Every Round.

Men’s RX Weights: 135, 155, 185, 205, 225.

Women’s RX Weights: 83, 103, 113, 133, 153.

If you finish the round with the last weight, you’re done. Scale appropriately.