WOD
 | Sun, Mar 10 2019 |  |
| CrossFit 20190310 | On-Ramp Day 12 | CROSSFIT OPEN 19.3 |
CrossFit 20190310
(Reps, Rx+)
Warmup
Skill Work
- Handstand/HSPU Progression
- Kipping Progression
Max Pullups
WOD Rx (Mini Modified Mary)
12 Min AMRAP:
- 5 Pullups
- 10 Goblet Squats 35/18
- 15 Pushups
WOD Rx+ (Mini Mary)
12 Min AMRAP:
- 5 HSPU
- 10 Alternating Pistols
- 15 Pullups
| 0% |  | |  | 0% |
| Geneva | 175 Rx | Scaled Pushups & pullups |
|
On-Ramp Day 12
(Time,  Onboarding)
Warm-Up
Movement Introduction
- Headstand/Handstand
- Handstand Pushup
- Kettlebell Clean/Jerk
WOD:
- 200m Run
- 15-12-9 of Squat/Body Row/Pushup
- 200m Run
| 0% | | | | 0% |
Planned: Sun,Mar10,2019 Thu,Mar7,2019 Tue,Mar5,2019 Sun,Dec16,2018 Sat,Dec15,2018 Tue,Nov6,2018 Sat,Jun2,2018 Tue,May22,2018 Sun,Feb11,2018 Fri,Feb9,2018 Tue,Dec5,2017 Thu,Nov30,2017
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CROSSFIT OPEN 19.3
(Reps, Rx+, Rx2, Rx3)
CrossFit Open 19.3
For time (or max reps):
- 200-ft. Dumbbell Overhead Lunges
- 50 Dumbbell Box Step-Ups 24/20
- 50 Strict Handstand Push-Ups
- 200-ft. Handstand Walk
Time cap: 10 minutes
Rx+ 50/35 Dumbbell
Rx (Masters) 35/20 Dumbbell, 5 inch HSPU Elevation
Rx2 (Scaled) 50/35 Front Rack Lunges, 5 inch HSPU Elevation, Bear Crawls
Rx3 (Scaled Masters) 20/10 Front Rack Lunges, Dumbbell Strict Presses (two dumbbells), Bear Crawl
| 0% | | | | 0% |
| Jason B | 92 Rx+ | 9:46 tiebreak | | Coach J | 117 Rx | 6:58 tiebreak |
|
