3/4/2019 - 3/10/2019

Week of 3/2-3/10


ANNOUNCEMENTS

Sunday Skills this week is going over the double under and how to practice them. If you do not have double unders… you need to go.

It is this Sunday 11am-12pm with Coach Meg


MONDAY

Vickery Lifestyle Challenge Retest
10min to Find Max (one of the options)
A) Strict Pullups
or
B)Max Accumulated Active Hang
+
8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

R 10min

8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

*Pick up where you left off
* Score = TOTAL REPS of BOTH AMRAPS


TUESDAY
15min Amrap w Partner
5/side Hanging leg around the worlds w/ partner holding pvc
+
5 Rounds
10 deadlifts (225/155)
10 burpees over bar
50 double unders
Rest 2:30m

TECH DL: KB RDL to Raise Platfrom > Wtd Hip bride


WEDNESDAY
3x4 Front Squat
3x2 Back Squat
R3min btwn sets

TECH SQUATS
5sets of 12 Per Side
Bulg Split Squat at @3010 (wtd with a goblet hold if they can) look for slow tempo and depth here
Resting 3ish min after each set of 12/12
+
AFAP
30 Box Jump Over (24/20)
30 Pullups
20 Box Jump Over (24/20)
20 C2b
10 Box Jump Over (24/20)
10 Ring Muscle Ups

14min Cap


THURSDAY
10min
30sec HS Hold against wall
30sec Rest

Scale> 2 wall walks every minute
+
25min AMRAP
20 Alternating Seated Arnold Press
10 Horizontal Raise
20/16 Calorie Row or AB


FRIDAY

CrossFit Open 19.3


SATURDAY
9am Strength Saturday

5x3 Bench Press
R3min
+
3,3,3,2,2 Back Squat
R3:30min


10:15am Saturday Community
Waiting for after Open Announcement to program this Day.


SUNDAY Skills with Meg 11am -12pm
Double Unders

Seriously, if you don't have double unders... go.