Mar 10, 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 BikeMar 7, 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...Mar 7, 2019
20 minutes to work on handstands or handstand pushupsThen12 Alt EMOM10 Dumbbell snatches (quality)Air Bike 10/8pigeon pose :30 Second each legMar 5, 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)Mar 4, 2019
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...Mar 3, 2019
Bench Press3 Max Sets 135/95Then3 Rounds For time20 Double Dumbbell Push Press 50/3520 Double Dumbbell box Step overs 20/16Rest one Minute*intention to complete in 10 min or less