07 Mar CrossFit WOD, March 8, 2019
Posted at 20:00h
in Work out of the day
03/08/2019
Metcon
Warm-up
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
Metcon
Alternate WOD:
Strength: Jerk: 8 x 2 @75%, every 60s.
Metcon:
AMRAP 12:
30 Double Unders
20 Overhead Squats (75, 55)
250 Meter Row
Strength: Jerk: 8 x 2 @75%, every 60s.
Metcon:
AMRAP 12:
30 Double Unders
20 Overhead Squats (75, 55)
250 Meter Row
Butt Kicks up and back
Lateral Shuffle up and back
5 Inch worm with push up
2 Rounds of:
4 HSPU (or scaling option)
8 Alt. Step-ups
8 Walking OH DB Lunges or Front Rack DB Lunges
25 Ft. Bear Crawl or Handstand Walk