Monday, March 4, 2019

3/4/19

CrossFit Open
Great work to everyone on Open workout 19.2!
Remember to submit your scores by 7pm Monday.
Keep up with the 5 weeks of online competition here.

CrossFit

Strength
Push Jerk [Video]
Complete 5 Sets of 8 Push Jerks (#115/75 Rx; #135/95 Rx+).
The goal here is touch & go reps.

Conditioning
5 Rounds For Time:
• 7 Deadlifts (#185/135 Rx; #225/155 Rx+)
• 14 Burpee Box Jump Overs (24”/20”)


Bootcamp

4 min Max Row Bike or Ski with partner

Tabata Mt. Climbers
2 min Box Jumps
Tabata Tricep Dips
2 min 10 toe taps to ball + 2 Sprawls
Tabata Slamball or Dball
2 min Lunges
Tabata Turf width sprints
2 min 10 fast feet + 5 tuck jumps
Tabata Plank

4 min LEG work:
10 Sumo squat w/ DB
10 Lateral lunges w/ DB
10 Single leg dead lifts w/ DB
10 Squat and lunge each side pulses