STRENGTH:
Strict Press
3 – 3 – 3 – 3 – 3 (sets across)
CONDITIONING:
12 Minute AMRAP
10 Box Jumps (24/20)
20 MB Sit Ups (20/14)
Friday March 22, 2019
And the CF Open 19.5 workout is…
33-27-21-15-9
Thrusters (95/65)
Chest-to-Bar Pull Ups
Time Cap: 20 Minutes
THURSDAY March 21, 2019
CONDITIONING:
Partner Workout:
Buy In: 1-mile Assault Bike
Then…
70 Ring Rows
80 Burpees to Plate
90 Deadlifts (155/105)
Then…
Buy Out: 800-meter Row
Wednesday March 20, 2019
STRENGTH:
Back Squat
5 – 5 – 5 – 5 – 5 (progressive)
CONDITIONING:
10 Minute AMRAP
100m Run
6 Toes-to-Bar
2 Power Cleans (185/135)
Tuesday March 19, 2019
CONDITIONING:
50 – 40 – 30 – 20 – 10
Russian KBS (55/35)
Double Unders
Sit Ups
CASH OUT:
3 Rounds:
:30 ME Side Crunches (alternating)
:30 Rest
:30 Plank on Elbows
:30 Rest
Monday March 18, 2019
STRENGTH:
Every :90, for 8 Rounds:
3 Push Presses
Rounds 1 – 4: 70% of 1RM (sets across)
Rounds 5 – 8: Progressive sets
CONDITIONING:
12 Minute AMRAP
12 Push Presses (95/65)
12 Pull Ups
12 Box Jumps (24/20)
Friday March 15, 2015
Conditioning:
CF Open Workout 19.4
12 Minutes to complete:
3 Rounds of
10 Snatches (95/65)
12 Bar-facing Burpees
* Rest 3 Minutes *
3 Rounds of
10 Bar Muscle Up
12 Bar-facing Burpees
