Monday- March 18th

March 18, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Run

Samson Lunges

Lunges w/Elbow Drop

High KIcks

Butt Kickers

10 Light Wall Balls

10 Ring Rows

Bear Crawl x 2

  + Today's Warm-up Movements:

          *Couch Stretch x :30 each 

          *Burgener Snatch Warm-Up

 

 

A. Back Squat, Front Squat OR Overhead Squat (SAME lift from last week)

3 x 5 @ 93% of your 5RM

*Do warm up reps as needed and then all 3 sets at the same weight

 

 

B. OPEN 19.4

For total time (including rest):

3 rounds of:

10 snatches

12 bar-facing burpees

 

Rest 3 minutes

 

Then, 3 rounds of:

10 bar muscle-ups  (Pull-ups)

12 bar-facing burpees

 

M 95 lb.W 65 lb.

 

Time cap: 12 minutes

 

 

*See games.crossfit.com for other divisions or scaling options

 

 

C. Buy-out

5 Way Shoulders x 1:00 each

 

 

*NUTRITION CHALLENGE DO-ers: text your points to AJ today!

 

 

 

 

 

 

 

 

 

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