Snatch Complex EMOM
Every Minute, on the Minute for 6 Minutes:
1 Hang Power Snatch
1 Power Snatch
1 Hang Power Snatch
1 Power Snatch
Front Squat 5×2
Front Squat for load:
#1: 2 reps @70%
#2: 2 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 2 reps @90%
#1: 2 reps @70%
#2: 2 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 2 reps @90%
Open 19.3
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards
Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf
Gymnastics Practice
15 Minutes of Gymnastics Practice
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups
Community WOD (10:00am)
2 Rounds
8 Minute AMRAP:
400 Meter Run Buy-in
8 Minute AMRAP:
400 Meter Run Buy-in
AMRAP with remaining time of:
15 Kettlebell Swings
5 Push-ups
5 Pull-ups
15 Air Squats
20 Sit-ups
*Rest 2 Minutes Between Rounds
Endurance WOD (7:45am)
2 Rounds
12 Minute AMRAP:
800 Meter Run Buy-in
12 Minute AMRAP:
800 Meter Run Buy-in
AMRAP with remaining time of
30 Kettlebell Swings (50/35)
10 Push-ups
10 Pull-ups
10 Single Arm Kettlebell Thrusters (5 Right + 5 Left)
30 Sit-ups
*Rest 2 Minutes Between Rounds
Row, Push, Squat
10 Minute AMRAP of:
20/16 Calorie Row
15 Push-ups
10 Back Squats (95/65)
20/16 Calorie Row
15 Push-ups
10 Back Squats (95/65)
Rx+ (135/95)
Strict Pull-up Work
3 Sets of:
Max Strict Pull-ups Straight Into
Max Negative Pull-up
Max Strict Pull-ups Straight Into
Max Negative Pull-up
*Modify with bands or seated pull-ups
*Score is max reps of strict pull-ups. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets
Filthy Fifty-ish
• 50 Box jumps (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/25)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Supermen
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Double Unders
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/25)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Supermen
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Double Unders
This workout is “Filthy Fifty-ish” due to limitation of GHDs for back extensions
4 Rounds O’ Fun!
4 Rounds for Time:
10 Pull-ups
50 Double Unders
10 Hang Power Cleans (95/65)
20 Sit-ups
10 Pull-ups
50 Double Unders
10 Hang Power Cleans (95/65)
20 Sit-ups
Rx + 4 Bar Muscle-ups & 135/95 Hang Power Cleans