CrossFit WOD, March 15, 2019

CrossFit WOD, March 15, 2019

Friday, March 15th

Brief
We have a juicy one this week. Feels like ten different ways to slice it. Let me highlight a few core factors;
1) Yes, 30 bar muscle-ups or kipping pull-ups
2) More importantly, for more of you will be the 36-72 bar facing burpees!
3) Power snatches arnt really a factor.
4) Part 1 speed DOES matter, sandbagging gets you nowhere

Really push through part 1 with a fraction or two on the snatches and moving through the burpees at 80% effort.

Fraction the BMU and pull-ups from the get go. I always like a descending scheme (5-3-1-1) or if you know this is going to most likely be where your workout ends the take your time and make singles count.
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Bonus points for week four:

1) "Check in" to CrossFit Sentry on Facebook between 5am tomorrow morning and 5pm Monday night to receive one point!

2) Post to Instagram (or Facebook) with a photo of yourself (NOT in the gym) HANGING!

YOU MUST tag @crossfitsentry and hashtag #crossfitsentry to receive 1.5 points!

Remember to log your scores on the CrossFit leaderboard!

Let’s go!

Warm-up
Metcon (Weight)
On the minute, for 6 minutes:
Muscle Snatch x 3 reps
Build to about 40%
Metcon
On the minute, for 6 minutes;
2 Touch and go power snatch*
2 Bar facing burpees

Start below your heaviest muscle snatch from part A and build again over the sets to something significantly heavier than what youll use in the workout.

Metcon
On the minute, for 5 minutes:
1-2 Bar Muscle Ups or Kipping Pullups

Grease the groove.

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Metcon
OPTIONAL
if your workout was cut short for whatever reason, you can round out the hour with some row or bike intervals.

Every 2 minutes, for 4 sets:
Row 18/13 Calories

Metcon
OPTIONAL
if your workout was cut short for whatever reason, you can round out the hour with some row or bike intervals.

Every 2 minutes, for 4 sets:
Row 18/13 Calories

Sentry Open shirts! Leave a comment on the FB community page or email coachtravis16@gmail.com with your size

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531