CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box – male (RX and scaled) 35-lb. dumbbell, 20-in. box – female (RX and scaled) Time cap: 10 minutes OR – Normal Class programming  Weightlifting Three sets of: Single Arm Press (dumbbell) (8-10 reps @ 2011) Rest 45 seconds Bent Over Row (12-15 reps @ 2111) Rest 45 seconds Metcon Eight sets for max reps of: 30 seconds of Burpes Rest 30 seconds 30 seconds of Pull-Ups Rest 30 secondsRead more

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (4 Reps) *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Hang Squat Cleans (115/75 lbs) Abmat Sit-UpsRead more

Weightlifting Deadlift Every 2:30 minutes, for 15 minutes (6 sets): *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 4-6 reps @ 80% Metcon Two sets for max reps: 2 Minutes of Rowing 2 Minutes of Kettlebell Swings (32/24 kg) 2 Minutes of Rowing 2 Minutes of Ring DipsRead more

Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 20 Box Jump Overs 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Pull-upsRead more

Weightlifting Five sets of: Hang Snatch + Snatch (1 Rep) Rest 20 seconds High Box Jump (1.1.1.1.1) (rest 5 seconds between jumps; step down each time) Rest 2 minutes Metcon Three rounds for time of: 10 Bar Facing Burpees 15 Overhead Squats (135/95 lbs)Read more