Awesome job to everyone who participated in the CrossFit Open. It was a long five weeks, but you all did great!
Don’t forget to submit your 19.5 scores before 8 pm Monday. Chris will have the final Intramural Open points finalized and released during the middle of the week. We also plan to record a podcast to wrap up everything.
With Friday Night Lights finished, we’re going back to our normal Friday evening schedule: 3:30, 4:30, 5:30, and 6:30. Also, 8 am on Saturdays will remain open gym time and 9 am will be the Saturday morning class. There will be no official Sunday open gym time unless a coach posts it.
Here are this week’s workouts…
MONDAY, MARCH 25, 2019
METCON
FOR TIME
12-9-6
Hang Squat Clean (135/95)|(95/65)
Box Jump (20/20)
Then…
9-7-5
Hang Squat Clean (155/105)|(115/75)
Box Jump (24/20)
Then…
7-5-3
Hang Squat Clean (185/125)|(135/95)
Box Jump (30/24)
TUESDAY, MARCH 26, 2019
SKILL
Muscle-Up Development
METCON
4 SETS: 3 Rounds of “NATE”* + 400m Run
*Rest 1:00 between sets, 30 minute cap
*Complete three rounds of Nate then run 400m. Rest a full minute before starting the next set.
*1 Round of Nate is: 2 Muscle Ups, 4 HSPU, 8 KBS 70/53
WEDNESDAY, MARCH 27, 2019
STRENGTH
EVERY 2:00 FOR 7 SETS
BARBELL PUSH JERK
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
*Start light and build to a moderate-heavy final set
METCON
AMRAP x 3 MINUTES
10 Double Unders
5 DB Push Press (50/35)|(35/20)
-Rest 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press
-Rest 1:00 –
AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk
THURSDAY, MARCH 28, 2019
METCON
7 ROUNDS FOR TIME
10 Deadlift (225/155)|(185/125)
20 Sit-ups
30sec Double KB Front Rack Hold (70/53)|(53/35)
FRIDAY, MARCH 29, 2019
STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster
*Bar cannot stop overhead or on the shoulders at any point.
METCON
“JACKIE”
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups
SATURDAY, MARCH 30, 2019
METCON
FOR TIME
FROM 0:00 to 3:00
40 Back Squat (135/95)|(95/65)
From 3:00 to 7:00
30 Toe to Bar
30 Burpees
From 7:00 to 12:00
80 Wall Balls (20/14)
From 12:00 to 18:00
400m Run
200 Double Unders
*Score is time to complete each set. If you complete the work early, rest until the end of the time limit then transition to the next station.
