March 2019

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap 12 minutes Men: 95 lb. Women: 65 lb. Post time or reps to the Zen and post your scores to the Games site!!!

WOD Not for time: 10 minutes of scale practice 10 minutes of handstand practice 10 minutes of L-sit practice 10 minutes of stretchi OR: 3 rounds for time of: 30 seconds right front scale 30 seconds right back scale 30 seconds left front scale 30 seconds left back scale 1 minute handstand hold 1 minute

WOD AMRAP in 22 minutes Run 1 lap around the building* Rest precisely 1 minute *while running around the building, in front of the building you must run as if you were a car and every parking space is filled. No sidewalks or crossing parking spaces. Dress warm. Post rounds completed to the Zen.

WOD 3 rounds for time: Row 500 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes. Post time to the Zen.

CrossFit Total You will have 45 minute to complete all three lifts. You will warm up loads and then be allowed 3 attempts at each lift. Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post loads and Total to the Zen.

Open Workout 19.3!! For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box Masters 55+:Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk. Women use 20-lb. dumbbell and

WOD: Deadlift 5-5-3-3-3-1-1-1-1 reps Again the 5 rep rounds and the 3 rep rounds are touch and go. ALL lifts must be lowered tothe ground or it is a NO rep, no dropping. After the deadlifts, it is very important that you work on shoulder mobility!!!! Trust me!! Post loads to the Zen.

WOD Tabata Front Scale alternating between right and left 8 intervals of each Rest 1 minute Tabata Back Scale alternating between right and left 8 intervals of each The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Each leg is 8 intervals per movement. You will alternate

WOD For 20 minutes perform: Strict pull-ups – push-ups – squats 5-10-15 reps    If you can finish 5 rounds by 5:00, switch to: 10-20-30 reps    If you can finish 3 rounds by 10:00, switch to: 20-40-60 reps    If you can finish 2 rounds by 15:00, switch to: 40-80-120 reps, then stop. If

WOD On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold 2 minutes of wall-ball shots In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00