March 2019

Complete as many rounds as possible in 20 minutes of: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: 95 lb.Women: 65 lb. Post rounds completed to the Zen.

WOD 5 Rounds NOT for time 10 weighted front rack walking lunges Then: 10 minutes of front and back scales 10 minutes of L-sit practice Post loads to the Zen.

WOD 5 Rounds for time of: 5 Muscle ups (rings) 20 Kettlebell Clean and jerks 55/35lb (10 per arm in any order) Post times to the Zen.

WOD You will have 20 minutes to complete the following: 30 Back Squats at 80% of your 1 rep max 50 handstand Push ups You may partition the reps in any way you see necessary to complete the total reps in the time allotted. Post time to the Zen.

WOD EMOM 21 Minutes First minute: Power Clean 5 reps @ 80% of 1 rep max* Second minute: Double unders max reps Third minute: Sit ups max reps *For the power clean you MUST do all 5 reps even if it bleeds over into the second or third minute. Record loads, total double unders and

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open. Post scores to the Zen.

WOD: Active Rest Day. Warm up and then do mobility on shoulders and hamstrings. 19.5 is Friday, they could throw anything at us, but thrusters is a very likely exercise so be ready for that!

WOD Power clean 5-3-3-1-1-1 reps. (touch and go on the 5 and 3 rep rounds) Practice the L-sit for 10 minutes. Practice front and back scales for 10 minutes. Post loads to the Zen.

WOD 3 rounds each for time Row 500m 15 thrusters 135/95lb Rest….. Post times for each round to the whiteboard and to the Zen.

WOD: 3 rounds for max reps of: Dumbbell bench press on/with med ball support 50/35lbStrict pull-ups Post reps completed to the Zen.