8/3
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (9/6 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – 30-Second Front Leaning Rest on Rings
9/3
Tabata
10/3
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
“CrossFit Games Open Workout 19.3”
For time:
60 m Dumbbell Overhead Walking Lunge (22,5/15 kg DB)
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
60 m Handstand Walk
Time Cap = 10:00
Both the lunges and handstand walk must be broken into 7,5 m intervals, with 1,5 m segments. You may not walk more than 7,5 m in one direction without turning and walking back.
11/3
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
B.
For time:
3 Hang Squat Cleans (61/43 kg)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups
12/3
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (70/47,5 kg)
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
14 Toes to Bar
14/3
Open
