Mar 4 – 10, 2019

Build to a 3RM OHS

then,

“Isabel”

30 Snatches for time 135/95lbs

5min Time Cap

*There is an art to overhead squatting in that your stance may vary a bit from the front and back squats, and you have to find balance while fighting internal rotation of the shoulder. This movement is definitely on the sexier end of the functional spectrum. Your “Isabel” time should be on par (or slightly faster) with your “Grace” time. The weight should be the same or very close as well, and your goal is sub 3 minutes with 5 minutes being the cap. Please remember to bend your knees when resetting for each rep.

15min of HS Skill work

then,

5RFT

15 TTB

30sec HS Hold (Rx = Unbroken hold)

45 DUs

15min Time Cap

*Come to class prepared to work on your handstand as we will be getting upside for the entire 15 minutes of the skill session. The wod is our weekly foray into gymnastics with 75 TTB’s and 2:30 spent in a static handstand. The time cap is in place as a backstop, but most people should be able to complete this wod under 12 minutes depending on how long the handstand is held.

3 Person Teams

For time:

100 Bench Press Reps  70% Avg Team Body weight

150 Ab mat sit ups

200 Air squats

*Teams must complete all reps of the bench, squats, and sit ups in that order, but only one person may work at a time. We’re not lifting as much during the open, but days like today still give us touches on the lifts we’re missing out on. 

20 TGU’s (Turkish Get Ups)not for time 35/20lbs

then,

5min EMOM

5 Hang Power Snatches + 4 OH Lunges + 3 OHS 75/45lbs

-Rest 3min-

5min EMOM

5 Hang Power Cleans + 4 Front rack Lunges + 3 Front Squats 95/65lbs

*The score for this wod is total reps with a perfect score being 120 reps.

Crossfit Open 19.3 Rx

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

50/35lb. dumbbell, 24/20in. box 
Time cap: 10 minutes

Crossfit Open 19.3 Scaled

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

50/35lb. dumbbell, 24/20in. box 
Time cap: 10 minutes

5min AMRAP 

Cal on the Bike or Rower

Rest 1min

5min AMRAP

Burpees

Rest 1min

5min AMRAP

Clean and Jerks 135/95lbs

Rest 1min

5min AMRAP

DU’s

Rest 1min

5min AMRAP

Alt DB Snatches 50/35lbs

20min AMRAP

Bear Crawl w/single DB – Left hand

Walking lunges w/DB (any grip)

Bear Crawl w/single DB – Right hand

Waiter’s walk (single arm overhead)

*Each movement is meant to be performed the entire length of the rig, and each length = 1 rep.