March 2019

19.3 For time: (cap10) 200′ Single-Arm Overhead Walking Lunge 50/35 50 Box Step-up 24″20″ (single dumbbell) 50/35 50 Strict Handstand Push-up 200′ Hand Walk “Adversity has the effect of eliciting talents, which in prosperous circumstances would have lain dormant.” ~Horace

Upper Body (8a/9a/5p) For load: 1.5 Standing Shoulder Press 4-4-4-4   3 rounds: No rest between exercises. 12 Dumbbell Pullover 8 Weighted Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 12 Pec Deck 8 Chest Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 12 Rowing

CrossFit 6 rounds for total reps: (burpees) AMRAP 3:00 250/200m Row 15 Kettlebell Swing 53/35 Max Burpee (rest 3:00 between AMRAP’s) _________________________   Competitor 6 rounds for total reps: (85% effort) AMRAP 3:00 250/200m Row 15 Kettlebell Swing 53/35 Max Burpee (rest 3:00 between AMRAP’s) _________________________   Weightlifting Block Clean (AK) 80% 1×2 85% 2×2

CrossFit For load: Bench Press 8-6-4-4 *follow each set with 8-12 supinated row   AMRAP 9:00 6 Handstand Push-up 12 Pull-up 18 Air Squat ____________________   Competitor Not timed: 400m Run 21 Burpee 400m Run 15 Burpee 400m Run 9 Burpee   At a moderate load: Rebounding Push Press 5-5-5-5-5 *follow each set with 3

CrossFit Clean & Jerk Build to a heavy set of 1 85% of heavy set: 2×1   5 rounds for time: 5 DBall Over the Shoulder 150/100 10 Box Jump 24/20 200m Run ________________________   Competitor At a moderate load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (add

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit _______________________   Upper Body (9a) 9-12-15 (decreasing load) Shoulder Press Seated Row Seated Dip (alternate rounds with a partner)   9-12-15  High Row Chest Press Low Row (alternate rounds with a partner)   9-12-15 Pec Deck Lateral Raise