Run, Wall Ball, Pull Up, Shoulder to Overhead

March 14th Workout of the day:

Skill

Shoulder to Overhead

Conditioning

5 Rounds for time of: 

400 meter run

20 Wall Ball Shots 20/14 

10 Pull Ups

10 Shoulder to Overhead 115/75

Post time completed

Chipper

March 13th Workout of the day:

Skill

Every minute on the minute for 10 minutes of:

1 Hang Squat Snatch

Conditioning

For time: 
100 Burpees 
100 Hang Power Snatch 75/55 
100 Double-Unders

Deadlift, Sit Up, Run

March 12th Workout of the day:

Deadlift 5-5-5 (40%,50%,60%) Deload

Conditioning

3 Rounds for time of: 
800m Run 
32 Abmat Sit-ups 
8 Deadlifts 315/205

Post time completed

Row, Pull Up, Push Up

March 11th Workout of the day

Back Squat 5-5-5 (40%,50%,60) deload

3 rounds for time:

Row 500 meters
15 strict pull-ups
30 push-ups

Then,
Practice L-sits for 10 minutes.

Post time to comments.

19.3

March 8th Workout of the day:

Below are the standards for Scaled and RX Athletes:

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

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

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

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

SNATCH, DOUBLE UNDER

March 7th:

Every minute on the minute for 10 minutes

1 Squat Snatch *pick load*

Conditioning

For time:

50 Double Unders

10 Squat Snatches, 115/75 lbs

50 Double Unders

8 Squat Snatches, 115/75 lbs

50 Double Unders

6 Squat Snatches, 115/75 lbs

50 Double Unders

4 Squat Snatches, 115/75 lbs

post time completed

Snatch, Double Under

March 7th:

Every minute on the minute for 10 minutes

1 Squat Snatch *pick load*

Conditioning

For time:

50 Double Unders

10 Squat Snatches, 115/75 lbs

50 Double Unders

8 Squat Snatches, 115/75 lbs

50 Double Unders

6 Squat Snatches, 115/75 lbs

50 Double Unders

4 Squat Snatches, 115/75 lbs

post time completed