15
03
2019
Open Workout 19.4
For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men/Woman’s snatch 43/29 kg. Time cap: 12 minutes
14
03
2019
Sit-ups – Lunges – Box Jumps
10 Rounds 12 GHD Sit-ups 12 Alt. MB Reverse Lunges (9/6 kg., 6 each leg) 12 Box Jumps (50 cm.) Perform 1 round every 90 sec.
12
03
2019
Grip and Bear Crawl
5 rounds FT 14 DB Single-Arm Push Presses (24/16 kg.) 7.6-m. Bear Crawl 10 Chest-to-Bar Pull-ups 7.6-m. Bear Crawl 5 Ring Muscle-ups 7.6-m. Bear Crawl *Hold two DB for the PP and perform 7 each arm.
11
03
2019
Push-Pull-Squat workout
5 Rounds FT 5 Deadlifts (125/85 kg.) 30 sec. Barbell Hold at top of Deadlift 12 Burpee Over the Bar 15 KB Goblet Squats (24/16 kg)
10
03
2019
Back Squat and DB Suitcase Deadlifts
1 Back Squat (75% 1RM) 8 DB Suitcase Deadlifts (4 each side) (22.5/15 kg.) 100-m Single-Arm Farmers Carry *Each round add 1 Back Squat. AMRAP 12 min.