FUNday 19.4

Beware the Ides of March...

CrossFit OPEN WOD 19.4
For TOTAL TIME:

3 Rounds of:
 10 Snatches
 12 Bar-facing BURPEES

Then... REST 3 MINUTES before continuing with:

3 Rounds of:
 10 Bar Muscle-UPs
 12 Bar-facing BURPEES

Time cap: 12 minutes, including 3-minute rest period

VARIATIONS
Rx’d: 95/65 lbs.
Scaled: 65/45 lbs. perform chin-over-bar pull-ups, may step over bar on the burpees

19.4 CrossFit Open Workout Live from Brazil: Gui Malheiros Vs EZ Muhammad

Thursday

BOX Squats: 10-5-5-3-3-3
       
              then...

EMOM for 10min Complete:
 EVEN: 25 Double Unders
   ODD: 10 Hang Cleans 95/65

There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement. GREG GLASSMAN, from "A Beginner's Guide to CrossFit," 2004

Wednesday

3 Rounds for TIME of:
 Anchor RUN
 10 Pull-UPs
 15 Push-UPs

Tuesday

Bench Program

        then...

 4 Rounds of
Complete every :90 seconds:
    6 Around the Worlds (POH, 25/10)
  20 Russian Twist
 :20 Hollow Hold

"We’ve all been handed the power to change lives and I’ve been given the opportunity to put that power to work, time and time again. I have felt the honor of true service to other human beings and assisted them in reclaiming their lives through fitness. I’ve come to believe that there is no greater gift you can give."
                                                    ~Rory Mckernan

Monday... 19.3

CrossFit OPEN WOD 19.3

For TIME:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

TIME Cap: 10 minutes
DB RX= 50/35, BOX= 24"/20"

Workout Description & Scorecard

FUNday 19.3

CrossFit OPEN WOD 19.3

For TIME:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

TIME Cap: 10 minutes
DB RX= 50/35, BOX= 24"/20"

Workout Description & Scorecard

NOTES
Prior to starting this workout, the athlete will need to
mark a starting point on the floor, then measure out no
more than 25 feet and make another mark on the floor
at the finishing point. Additionally, marks must be made
every 5 feet to create sections, each of which represents 1
rep of the lunge and handstand walk.
A box measuring 36 inches wide and 24 inches deep also
must be marked on the floor in front of the wall where
strict handstand push-ups will be performed.
This workout begins with the dumbbell on the floor and
the athlete standing tall. After the call of “3, 2, 1 ... go,”
the athlete will pick up a single dumbbell and lunge with
it overhead for 200 feet. The athlete then will perform
50 dumbbell box step-ups with one dumbbell. After
completion of the dumbbell box step-ups, the athlete
will perform strict handstand push-ups. Once 50 strict
handstand push-ups are completed, the athlete will
handstand walk for 200 feet.
The athlete’s score will be the time it takes to complete
the workout or the total number 

Thursday

5 Rounds for QUALITY of:

   5- 1 arm KB Push Presses (each arm)

 10- 1 arm KB Cleans (each arm)

   5- 1 leg KB Deadlifts (each leg)

 10- KB Swings

RX= 70/53

CrossFit Open Workout 19.3 – Lauren Fisher