Friday 3.15.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsSingle Arm Dumbbell Press x 8-10 reps each armRest 60 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 60 secondsB. Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:3 Dumbbell Complexes*6 Burpees120-ft Shuttle Run (20ft down and back, 40-ft down and back)*DB Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

"COMPETITION"

"CrossFit Open Workout 19.4"For total time:3 rounds of:10 snatches (95/65 lb)12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of:10 chin-over-bar pull-ups12 bar-facing burpeesTime cap: 12 minutes

"ENDURANCE"

5 rounds @sustained effort20/15 Calorie SkiRest walk 1 minute200 Meter RunRest walk 1 minute20/15 Cal RowRest walk 1 minuteRest 2 minutes, then...3 rounds for time of:20/15 Calorie Ski200 Meter Run20/15 Calorie Row