3.11.19 – 3.16.19

Monday: 3.11.19

7 Minute amrap with a partner of
5 Strict pull ups
15′ Heavy sled push 180/135# additional weight
15′ Heavy sled drag backward 180/135# additional weight

Alternate full rounds with a partner.  Partners must high five to switch.  Every 5′ of sled pull/push counts as one “rep” toward score.

Rest exactly 3 minutes, then

7 Minute amrap with a partner of
Partner A: 10 Cals on air bike
Partner B: 10 Russian kettlebell swings 70/55#

Switch stations when both partners finish.  Score is total cals on the bike when the 7 minutes are up.  Do not reset the bike.

Tuesday: 3.12.19

3 Rounds for time of
30 Double-Unders
20/15 Calorie Row
30 Double-Unders
15 Single arm alternating dumbbell power Snatches 50/35#
30 Double-Unders
10 Burpee Box Jump Overs 24″/20″

Wednesday: 3.13.19

5x Push press, touch-n-go
In 10 minutes or less, build to a heavy set of 5 reps from a rack.  If your comfortable with it, perform these touch-n-go. 


6 Rounds for time of
8 Deadlifts 135/85# (or 90% of the 5x push press, whichever is lighter)
6 Front squats with the same bar (first rep may be squat cleaned)
4 Shoulder to overheads with the same bar (first rep may be a thruster)

Thursday: 3.14.19

Barbell cycling practice
-From 0:00 – 8:00, build to a moderate set of 5 touch-n-go power snatches
-From 8:00 – 16:00, build to a moderate set of 5 touch-n-go clean and jerks


8 Minute AMRAP of
2 Muscle-ups
4 Handstand Push-ups
8 American kettlebell Swings, 70/55#

Pace this and use this time to practice skill work if you’re doing 19.4 tomorrow.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq.To learn more about Nate click here


Friday: 3.15.19

CrossFit Open wod 19.4
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees

Rest 3:00, into

3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees


Saturday: 3.16.19

For time
8 Lungesters 95/65
200m Run
6 Lungesters
400m Row
4 Lungesters
60 Double unders
2 Lungesters
800m Air bike

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