2/22/2019-CROSSFIT OPEN WORKOUT 19.1

CrossFit Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots(20/14) 19-cal. row *Men to 10ft. target, women to 9ft.  There are scaling options!

2/21/209-THURSDAY WORKOUT

STRENGTH a1.. Double Kb Front Rack Hold X :30 a2. Sa Farmers Carry X :30 a3. Russian Twists X 30 rest 2 Min X 4 Sets METCON Two Sets For Max Reps Of: :90 assault bike for cals rest :30 :90 max 10m Shuttles rest :30 :90 row for cals rest :30 :90 doubles rest...

2/20/2019-WEDNESDAY WORKOUT

Deadlift-build to a heavy single for the day but must control back to floor emom X 5 5 Heavy Dl 5 Shspu then:3 Min Hs Walk Practice Amrap 10 8 Dl (95/65) 6 Snatches(Power) 4 Bar Mu(Burpee Pull-up)

2/19/2019-TUESDAY WORKOUT

STRENGTH 2 Min Work On Sotts Press 3 Min Build To A 2rm Snatch Grip Behind The Neck Push Press @31×1 4 Min Build To A 3rm Snatch Balance METCON E9mom X 3 Sets 800/750m Row 10 T2b 12 C2b Pullups 14...

2/18/2019-MONDAY WORKOUT

STRENGTH Build To A 3rm Back Squat then E2mom X 2 Sets 3 Back Squats @90% METCON For Time: 400m Run 50 Kb Swings (53/35) 50 Sa Kb Thrusters (25/side) 50 Kb Swings 400m Run