Friday 3.15.2019

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 60 seconds
Front-Leaning Rest on Rings x 40-60 seconds
Rest 60 seconds

B. Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Complexes*
6 Burpees
120-ft Shuttle Run (20ft down and back, 40-ft down and back)

*DB Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

“COMPETITION”

“CrossFit Open Workout 19.4”
For total time:
3 rounds of:
10 snatches (95/65 lb)
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

“ENDURANCE”

5 rounds @sustained effort
20/15 Calorie Ski
Rest walk 1 minute
200 Meter Run
Rest walk 1 minute
20/15 Cal Row
Rest walk 1 minute

Rest 2 minutes, then…

3 rounds for time of:
20/15 Calorie Ski
200 Meter Run
20/15 Calorie Row

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