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Friday 3/8/2019 FNL Tacos Margaritas Beer come play with us

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout Warmup:

Coaches choice

Workout:

Open workout 19.3

For Time:

• 200-ft. dumbbell overhead walking lunge

• 50 dumbbell box step-ups

• 50 strict handstand push-ups

• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box

W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:

https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
In 22 minutes, build to a 1RM in this complex: 3 Cleans + 1 Jerk

*Note: Limit yourself to 1-2 misses on this complex today

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom x 4 reps

*Sets 1-2 = @ 65%
*Set 3 = @ 70%
*Sets 4-5 = @ 70-75%

D.
Three sets of:
Bench Press x 10 reps
Glute Ham Raises x 6-8 reps
Rest 30 seconds

Skill:

20 min to work on goats

Earlier Event: March 7
Thursday 3/7/2019
Later Event: March 9
Saturday 3/9/2019