Tuesday, 3/12/19

Weightlifting

A: Snatch (Work up to a heavy single)

(13min)
There’s only 13 minutes, move up the weight fast enough so you can reach about 90%-98% of 1RM snatch.

B: Metcon (Weight)

EMOM 11
1 Snatch @80% of the heaviest weight you lifted from pt.A

Record the last round’s weight used.
You have only 2 attempts per a round.
Take off 5lbs every time you missed the round.

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release  push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Metcon

Metcon (No Measure)

NFT,
3 Rounds of
30 sec Dead Bug
10 Supermans
45 sec Plank reach
45 sec Side plank (L/R each)

(12min)

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