Open Block 2019

Week 3- Friday

CrossFit Conditioning - Friday, March 15, 2019

 

If completing 19.4 tomorrow complete the following or choose to rest.

Pre Open Workout

20min Assault Bike (Light-Moderate Intensity)

Every 2 Min complete 5 Push Ups and 5 Burpee Broad Jumps

 

WOD:- Friday - Competition
Notes If completing 19.2 tomorrow complete the below workout if you want to train or just rest.
A) Strength and Stability 3-4 Round
. 8x Archer Ring Push Ups
. 8xArcher Ring Row
. 15x DB Rear Delt Flys
B) EMOM 10 Min
. Min 1: 10x Burpee to Target
. Min 2: 50x Double Unders
. Rest 3 Min
. Build to a heavy 4 5 Sumo Deadlift for the day. 15 Min
:::::

 

WOD:- Performance
Notes If completing 19.2 tomorrow complete the below workout if you want to train or just rest.
A) Strength and Stability 3-4 Round
. 8x Archer Ring Push Ups
. 8xArcher Ring Row
. 15x DB Rear Delt Flys
B) EMOM 10 Min
. Min 1: 10x Burpee to Target
. Min 2: 50x Double Unders
. Rest 3 Min
. Build to a heavy 4 5 Sumo Deadlift for the day. 15 Min
:::::

 

WOD:- Base & Teens
Notes If completing 19.2 tomorrow complete the below workout if you want to train or just rest.
A) Strength and Stability 3-4 Round
. 8x Archer Ring Push Ups
. 8xArcher Ring Row
. 15x DB Rear Delt Flys
B) EMOM 10 Min
. Min 1: 10x Burpee to Target
. Min 2: 50x Double Unders
. Rest 3 Min
. Build to a heavy 4 5 Sumo Deadlift for the day. 15 Min

:::::

WOD:- Friday & Saturday - Strength & Conditioning
A) Strength Training
.
4 x 5 E/L Bulgarian Squats @ 7-8 RPE
. 4 x ME Push Ups
. 4 x 5 Pendlay Rows
B)
Metabolic Conditioning - For Time: 21-15-9
. Dumbell Thrusters 22.5/15
. Horizontal Ring Rows
C)
1km Rowing Sprint or 2km AB Sprint

 


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