Workout of the Day 19 March 2019

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats
Men: 22.5kg dumbbell
Women: 15kg dumbbell

Extra Training

Practice L-sits for 10 mins

Tabata Air Bike -
20 secs on/10 secs off for 8 rounds -
score is total calories

Log your Results via your WODIFY account

Workout of the Day 18 March 2019

CrossFit Games Open 19.4

3 rounds of:
 10 snatches 43/29kg
 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

CrossFit Games Open 19.4 Scaled

3 rounds of:
 10 snatches 29/20kg
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

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

Alternate Workout

1 min on/1 min off for 30 minutes on the rower
*score = average split time

Log your Results via your WODIFY account

Workout of the Day 4 March 2019

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Alternate Workout

Bench Press
3-3-3-3-3-3-3

Max Effort 5k Row

Log your Results via your WODIFY account

Workout of the Day 2 March 2019

Crossfit Games Open 19.2
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Extra Training

Work on your mobility