4th –> 9th March 2019

Week 3 of the CrossFit Open

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Monday 4th March

STRENGTH:
4 sets
3 OHS (Try to increase the weight from last week if you can)
Rest 30 seconds
9 Back squats at same weight
(Rest 2/3 mins in between sets)
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WOD:
For Time
(Using only 1 DB)
50 Alternating DB Snatch (22.5/15kg)
40 Goblet squats with DB
30 Single arm push press (15 each arm)
20 Burpees over DB
10 Hang cleans (5 each arm)
 

 

 
Tuesday 5th
STRENGTH:
10 Minute EMOM
Min 1: 6 Deadlifts @ 65% (slightly heavier than last week)
Min 2: 10 Single arm DB/KB Push jerks (5 each side, same weight or more than last week)
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PARTNER WOD:
18 minute AMRAP in pairs
Split the work however you see fit, only 1 person working at a time.
 
20 Thrusters 40/25kg
40 DU
20 Pull ups
40 Thrusters
80 DU
40 Pull ups
 
 

 
Wednesday 6th
GYMNASTICS SKILL EMOM 9
Min 1: 2-5 Muscle ups (bar or ring)
Min 2: 6-10 HSPU (kipping)
Min 3: 30 seconds L-hang

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WOD:
Hero workout ‘Adrian’
7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)

 
 
Thursday 7th
Active rest day / endurance focus
30 minute AMRAP (If you complete all, start again from beginning)
 
800m run with 1 x wall ball/slam ball 9/6kg
20 air squats + 10 down ups
800m run without ball
20 air squats + 10 down ups
400m run with ball
20 squats + 10 down ups
400m run without
20 squats + 10 down ups
 

 
Friday 8th
Open workout 19.3
 
Saturday 9th 
Workout and Strength announced on the day