Week of 3/4 Through 3/10
NEWS
+ If you didn’t already know Tuesday
+ New apparel is in! Grab yours near the office.
+ Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale.
+ We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.
PROGRAMMING
Monday 3/4
EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar
with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Post heaviest load and time to whiteboard.
Tuesday 3/5
EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups
AMRAP in 12 minutes:
4 tempo T-pushups
8 squat thrusts
12 squats
Post heaviest load and score (total reps) to whiteboard!
Wednesday 3/6
bench press 10×3
3 rounds for time:
50 double unders
50 k2e
50 air squats
Post max load and time to whiteboard.
Thursday 3/7
for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings
Can use double kettlebells or double dumbbells. Post time to whiteboard!
Friday 3/8
CrossFit Games Open 19.3
Saturday 3/9
#19point3 Throwdown.
Sunday 3/10
“SWING SET”
AMRAP in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.
ARTICLES
+ EAT-Lancet’s Plant-Based Planet: 10
+ Want to Leave a Legacy? Be a Mentor – The New York Times
+ 19.1 Workout Analysis – CrossFit Games
