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Never EVER underestimate the importance of having fun!!!
Deadlift Every 4mins for 5 sets perform: 3 - 3 - 3 - 3 - 3 *gradual build over all working sets to a HEAVY set of 3 *Inbetween each set perform 20/20 hamstring activation drill (5 sets) Accessory Work 0:30 Supine hamstring wall stretch 30 Toe touch crunch 0:30 Supine straddle wall stretch 0:30 Supine banded squat wall stretch 0:30 Hollow hold
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Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Accessory Work In a 5min window, accumulate a 2:00min DOUBLE ARM KETTLEBELL OR DUMBBELL OVERHEAD hold *Use 50% of less of your 1RM Shoulder Press *Do Not Exceed more than 5:00mins Metcon (Time)
3 Rounds for time: 15/10cal Row 15 Push press (135lbs/95lbs) *9:00 cap Push Press At the 10:00min mark, 10mins to establish a 4RM Push Press CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Accessory Work Every 2:00 for 6:00 (3 sets): 0:10 Tuck sit on bar 0:05/0:05 Single leg extensions on bar 5 Bottom half strict toes to bar 0:05 L-sit on bar Metcon (5 Rounds for time)
5 Sets of: 500m Row *Rest as needed between efforts *Leaderboard fastest interval. Thruster
Build to a HEAVY single in 7:00 *Compare to 3/13/17, 12/18/18 Metcon (Time) 3 Rounds for time: 20 Toes to bar 40 Wall ball shots (20lbs/14lbs) 80 Double unders *18:00 Time Cap Metcon (Time)
5 Rounds for time: 10 Strict handstand push-ups 10 Box jumps (30"/24") 10 Strict ring dips 100ft Farmers carry (70/53lbs) Accessory Work 2 sets of: 3 Bottom half strict pull-ups 2 sets of: 3 Strict pull Ups 2 sets of: 3 Top Half Strict Pull Ups Advanced 3 Sets of the complex: 3 Bottom half strict pull-ups 3 Strict pull Ups 3 Top Half Strict Pull Ups *Perform this series a complex for 3 sets. Rest as needed between each set to complete the 9 total reps unbroken. Overhead Squat
Every 3:00 for 3 sets 5 Overhead Squats *Compare to 12/14/18 Metcon (AMRAP - Reps) 3 Rounds for max reps of: 0:30 Air squats 0:30 Rest 0:30 Banded russian kettlebell swings (53lbs/35lbs) 0:30 Rest 0:30 Plate overhead jumping lunges (15lbs/10lbs) 0:30 Rest Metcon (Time)
For time: 50 Thrusters (75lbs/45lbs) 40 Pull-ups 30 Thrusters (95lbs/65lbs) 20 Pull-ups 10 Thrusters (135lbs/95lbs) *16:00min Time Cap* Metcon (No Measure)
4 Rounds 0:00-2:00 Row 500/400 meters 2:00-4:00 Rest 4:00-6:00 Run 400 meters 6:00-8:00 Rest |
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February 2019
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