March 2019

Tri Modal  Conditioning, Long Duration
“Hoppus”

AMRAP 23:

23 Overhead Squats

23 Box Jumps

23/18 Cal Bike/Row

23 Hang Power Cleans

Weightlifting / Gymnastic Conditioning, Short-Mid Duration

“CrossFit Open Workout 19.4”

Three Rounds for Time:

10 Snatches

12 Bar Facing Burpees

Rest 3:00

Three Rounds for Time:

10 Bar Muscle Ups

12 Bar Facing Burpees

12:00 Cap

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“19.4 Alternate”

AMRAP 12:

10 Devil’s Press

12 Single Arm DB Snatch

10 DB Weighted Situps

Tri-Modal Conditioning, Long-Duration

“MARCO 2.0”

EMOM 22:

  MIN 0-6

  E: 12/10 calorie Assault Bike

  O: 15 jumping squats

  Rest 2 min

  MIN 8-14

  E: 12/10 calorie row

  O: Down & Back bear crawl    (short length of gym)

  Rest 2 min

  Min 16-22

  E: Arms only row or bike

  O: 45-foot broad jump

Weightlifting Conditioning, Long-Duration

“Hammer”

For Time:  

 40 Wall-Balls     

 15 Shoulder Press    

 40 Bar Hops    

 21 Push Press     

 20 Clusters     

 21 Push Press     

 40 Bar Hops    

 15 Shoulder Press     

 40 Wall-Balls  

  With any time remaining:    1RM Clean + Jerk, any style

Gymnastics Strength/Skill Development:  Muscle Ups

EMOM 10:

Level 1:

  3 of most challenging pull up +    most challenging dip

Level 2:

 3 Assisted Muscle Ups

Level 3:

 3 Bar Muscle Ups

Level 4:

 3 Ring Muscle Ups

Level 5:

 3 Strict Ring Muscle Ups

Monostructural/Gymnastics Conditioning, Mid Duration

“Zen”

 AMRAP 15:

10 Dips

50 Double Unders

:10 L-Sit Hold

Weightlifting Strength Development, Open Cycle Wk. 3

Front or Back Squat Clusters

  Goal: 4 sets of 8-rep clusters

1 Set of an 8-Rep Cluster:

1. 2 reps

2. Rack bar + rest for 0:10

3. 2 reps

4. Rack bar + rest for 0:10

5. 2 reps

6. Rack bar + rest for 0:10

7. 2 reps

8. Rest til next set

NOTE: 0:10 REST THIS WEEK

Gymnastics Conditioning, Short-Mid Duration

“Spring Forward”  

3 Rounds For Time:  

  1 Rope Climb     

  12 Pushups     

  1 Rope Climb     

  20 Toes to Bar

Tri-Modal Conditioning, Mid-Duration

“Darn it, Castro!” 19.3 Alt

For time: :

  20 KB Swings, Am

  50 Pistol Squats

  50 Situps

  20 Burpees

Weightlifting/Odd-Object Conditioning, Long-Duration

8 rounds for time, teams of 2:

  5 D & B med-ball carry  

  10 wall balls

  10 hang power snatches

Monostructural/Gymnastics Conditioning, Long-Duration

“Empire State of Mind”

EMOM 30:  

  A: 0:30 jump rope
  B: 0:20 pull-ups

Weightlifting Conditioning, Short/Sprint (Re-Test)

“Kim S”

  For time:
  51 kettlebell swings, Russian
  51 kettlebell goblet lunges
  15 kettlebell swings, Russian
  15 kettlebell goblet lunges