Tuesday March 12, 2019

HPC 3 x 5 @ 60% of 5 RMthen4 Rounds :45 work :15 restWallballs 20/14Rope ClimbsFarmers Carry AHAPBox Jumps 30/24

Monday March 11, 2019

 4 Rounds:30 ME:30 Rest:30 ME:30 Rest:30 ME:30 Restthen800m Run/ 4 min BikeRest 2 min400m Run/ 2 min BikeRest 1 min200m Run/ 1 min BikeRest :30200m Run/ 1 min Bike

March 8, 2019

CrossFit 19.3For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk50/35 lb. dumbbell, 24/20-in. box Time cap: 10 minutesScaled200-ft. dumbbell front-rack lunge50 dumbbell box step-ups50 5-inch elevated...

March 7, 2019

20 minutes to work on handstands or handstand pushupsThen12 Alt EMOM10 Dumbbell snatches (quality)Air Bike 10/8pigeon pose :30 Second each leg

March 6, 2019

Work up to a 3 rep Hang Power Snatch + 1 Overhead SquatThen15 Min AMRAP9 Hang Power Snatch 95/65 12 Overhead Squats 95/6515 Bar Facing Burpees 18 Hollow Rocks (3 sec hollow Hold)

March 5, 2018

3×10 Back squat @ 60% of 1rmThen20/15 Cal Row/or Bike, 50 reverse (stationary) lunges, 20 C2B Pullups 15/12 Cal Row/Bike 40 reverse lunges, 15 C2B Pullups 10/8Cal Row or Bike, 30 reverse Lunges, 10 C2B Pullups 5/3 Cal Row or Bike, 20 reverse lunges, 5 C2B...