3-18-19 WOD

Deadlift 3 x 1 @ 90% of 1RM *Get a good 30-40 reps warming up to your working weight. Really make sure you are warm before pulling this weight! THEN With Partner 2rds 100/80 Calorie Bike or Row 100 Pullups

Open 19.4

3 rounds of: 10 snatches (95/65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time Cap 12min

3-13-19 WOD

5rds 500m Row 25 Hand Release Push Ups 3 Rope Climbs Rest 2 Minutes THEN Cash Out: 3 Sets for Quality: 8 False Grip Ring Pull Ups 12 Strict Ring Dips *Working on elements of the muscle up! Try to pull the rings to your chest on the pull ups. Use bands for assistance on

3-12-19 WOD

10 Minute EMOM: 3 Back Squats @ 60% of 1RM THEN “Tabata” Row (meters) 1 Minute Rest “Tabata” Kettlebell Swings (70/53#) 1 Minute Rest “Tabata” Burpees

3-11-19 WOD

RETEST 2 Minute AMRAP: Max Reps Double Unders *We are testing out our movement of the month! We had a week off of DUBS for a good reason. We had a lot of success this month. Let’s try to beat our previous score! THEN TEST 30 Muscle Ups OR 50 Pull Ups 10 Minute Time

Open 19.3

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

3-6-19 WOD

2 Hang Power Cleans + 1 Hang Squat Clean (20 Minutes) 1-1-1-1-1 *Work up in weight to the heaviest set you can for the day! Focus on your footwork today and keeping your feet in the correct landing position! Your first two reps (footwork wise) should look exactly the same as your last rep. THEN

3-5-19 WOD

High Hang Snatch + Hang Snatch + Full Snatch 5 x 1 @ 75% of 1RM THEN 15 Minute AMRAP: 9 Deadlifts (155/105#) 12 Hand Release Push Ups 15 Ab Mat Sit Ups

Crossfit Edina