Strength
Every 2:00, 8 Sets
Power Snatch
1-2) 3 @ 60-65% of 1RM Snatch
3-4) 2 @ 70-75%
5-8) 1 (↑)
*Reset b/t reps

Conditioning
CrossFit Open 19.3
For Time:
3 Rounds of:
10 Power Snatch (95/65) (FX: 65/45)
12 Bar Facing Burpees

Rest 3:00

3 Rounds of
10 Bar Muscle-Ups (FX: Pull-Ups)
12 Bar Facing Burpees
*12:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift

Conditioning
AMRAP 12
16/12 Calorie Row (FX: 12/9)
12 Box Jumps (24/20)
12 Russian Kettlebell Swings
12 Goblet Reverse Lunge
*KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: 5 Rounds

Seventh Heaven! 7:15 AM
Squad WOD: 9 & 10 AM

Sign-up for the Open! We draft teams Monday night!

Squad WOD
2 Rounds of 2:00 on, 0:10 off w/ Partner – Split Reps Any Way
1) AMRAP Calorie Ski
2) AMRAP Shoulder to Overhead (135/95) (FX: 95/65)
3) AMRAP Bar Facing Burpees
4) Rest
5) AMRAP Calorie Bike
6) AMRAP Power Cleans (135/95) (FX: 95/65)
7) AMRAP Toes to Bar (FX: Hanging Leg Raises)
8) Rest
*Score: Total reps/calories

THE CROSSFIT OPEN STARTS IN ONE WEEK!
Are you ready for our first Friday Night Lights? February 28th – 80’S THEME!
We will be drafting teams on Monday!
Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 2:00, 3 Rounds
1) 10 Front Squats (50-60%)
2) 10 Hip Thrusts (60-70%)
3) 100′ Sandbag Bear Hug Carry
*Percentages off 1RM Front Squat

Conditioning
For Time:
500m Row
180 Double Unders (FX: 120 OR Single Unders)
500m Row
*8:00 Cap

Strength
EMOM 12
1) 10 Tempo Dumbbell Bench Press (3s down)
2) 10 Prone Swimmers
3) 15 Straight Arm Lat Pulldowns

Conditioning
For Time:
12-10-8-6 50′ Shuttle Runs
24-20-16-12 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
36-30-24-18 Sit-Ups
*16:00 Cap