Monday’s WOD – 03.25.19

STRENGTH

Back Squat (5×3)
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.

METCON

For time:
250m row
15 clean & jerk
250m row
12clean & jerk
250m row
9clean & jerk
250m row

rx- 135/95
rx plus- 155/105

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Saturday’s WOD – 03.23.19

METCON

CrossFit Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 95#/65#
Chest-to-bar pull-ups

Time cap: 20 minutes

— OR —

CrossFit Open 19.5 (Scaled)
33-27-21-15-9 reps for time of:
Thrusters 65#/45#
Jumping pull-ups

Time cap: 20 minutes

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Friday’s WOD – 03.22.19

METCON

No Measure
3 Rounds (low intensity)
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers

3:00 Bike (Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
30 Double-Unders
*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Bike (Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace

3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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Thursday’s WOD – 03.21.19

STRENGTH

Back Squat (10 min EMOM:3 back squats)
Set #1 – 70% of estimated 1RM
Set #2 – 73%
Set #3 – 76%
Set #4 – 79%
Sets #5-10 (6 Sets) – Build to a heavy triple. Post all (10) sets below for tracking.

METCON

3 Rounds (No Measure)
10 Burpee Box Jump Overs (30″/24″)
100m Farmers Carry or 200m Sled Drag
Rest 2:00 between sets.

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Wednesday’s WOD – 03.20.19

STRENGTH

Deadlift (On the :30s x 10 – 2 Deadlifts)
Sets #1+2 (0:00+0:30) – 63% of estimated 1RM
Sets #3+4 (1:00+1:30) – 66%
Sets #5+6 (2:00+2:30) – 69%
Sets #7+8 (3:00+3:30) – 72%
Sets #9+10 (4:00+4:30) – 75%

METCON

On the 4:00 x 5 Rounds (Reps)
21/15 Calorie Bike (or Row: 15/12
10 CTB Pull-Ups
Max Strict HSPU in time remaining

Score is total strict handstand pushups over the course of the five intervals. There is no stopping between – we roll directly into the next round by getting onto the bike.

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Saturday’s WOD – 03.16.19

METCON

CrossFit Games Open 19.4 (Rounds & 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

OR

CrossFit Games Open 19.4 Scaled (Rounds & 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

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

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