Sunday 190331
Practice L-sits for 10 minutes.
Row 5,000 meters for time.
Stretch for 10 minutes.
Post row time to comments.
Saturday 190330
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 190310.
Friday 190329
Rest Day
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Thursday 190328
5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-ups
Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.
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Wednesday 190327
Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.
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Tuesday 190326
3 rounds for time of:
5 strict muscle-ups
1 minute of L-sit
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Monday 190325
Rest Day
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Sunday 190324
For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Post time to comments.
Saturday 190323
Deadlift 5-3-3-1-1-1 reps
Practice slow descent from handstand for 20 minutes.
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Friday 190322
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Thursday 190321
Rest Day
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Wednesday 190320
Power clean 5-3-3-1-1-1 reps.
Practice the L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
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Tuesday 190319
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters
Men: 135 lb.
Women: 95 lb.
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Monday 190318
3 rounds for max reps of:
Body-weight bench presses
Strict pull-ups
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Sunday 190317
Rest Day
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Saturday 190316
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Post to comments.
Friday 190315
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Thursday 190314
10 minutes of scale practice
10 minutes of handstand practice
10 minutes of L-sit practice
10 minutes of stretching
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Wednesday 190313
Rest Day
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Tuesday 190312
Run 5,000 meters
Post time to comments | Compare to 190214.
Monday 190311
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
Then,
Practice L-sits for 10 minutes.
Post time to comments.
Sunday 190310
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 190118.
Saturday 190309
Rest Day
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Friday 190308
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Thursday 190307
Deadlift 5-5-3-3-3-1-1-1-1 reps
Post loads to comments | Compare to 190216.
Wednesday 190306
Practice front scale for 10 minutes
Practice back scale for 10 minutes
Then,
Row 5,000 meters for time
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Tuesday 190305
Rest Day
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Monday 190304
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
Post time for completion of WOD to comments.
Sunday 190303
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots
In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.
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Saturday 190302
Rest Day
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Friday 190301
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
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