March 2019

WOD Deadlift 5, 5, 3, 3, 3, 1, 1, 1, 1 rep 3 minutes between sets, increase weight every set. Optional Finisher Burpee Sit up 1, 2, 3, 4, 5…, 8 minutes, as many rounds as possible For scaling and detailed description, see the Zen Planner app.

WOD 15 body-weight bench press 20 single-arm row, left arm (18/12) 20 single-arm row, right arm Row 1000 3 rounds For scaling and detailed description, see the Zen Planner app.

Sandbag lifts Find your heaviest set of 5 consecutive ground to shoulder WOD 5 Strict pull-up 10 Push-up 15 Squat 10 Strict pull-up 20 Push-up 30 Squat 20 Strict pull-up 40 Push-up 60 Squat 40 Strict pull-up 80 Push-up 120 Squat 20 minute cap For scaling and detailed description, see the Zen Planner app.

If you missed the Open workout yesterday, you can do that today. For most people yesterdays open workout was less intense than 19.1 so you should be able to push hard in the run today. WOD Run 5k 30 minute cap Compare to 19/02/2019 A repeat for those who chose the run option last month.

STRENGTH 10 minutes to build up to a heavy clean WOD ‘CrossFit Open Workout 19.2’ Beginning on a 8-minute clock, complete as many reps as possible of: 25 Toe to bar 50 Double under 15 squat clean (61/38) 25 Toe to bar 50 Double under 13 squat clean (83/52) If completed before 8 minutes, add

Clean 3-2-1-1 rep Squat cleans are coming up in 19.2! Perform a few reps at the weight you hope to get to on Monday. WOD 15 Power Snatch (42.5/30) 15 Thruster 3 rounds (12 minute cap) or partner option 15 Power Snatch (42.5/30) 15 Thruster 5 rounds, reps split between 2 people (15 minute cap)