Workout of the Day
4 efforts, each for time of:
50′ Walking lunge with weight held overhead
10 Strict burpees
20 Pull-ups
30 Squats with barbell held overhead
Rest as needed between efforts

L4: All movements as Rx’d above with 45#/35# plate overhead; 95#/65# barbell
L3: Jumping pull-ups with rings/bar at wrist height; 35#/25# plate overhead; 75#/55# barbell
L2: Jumping pull-ups with rings/bar at 3″ below wrist height; 25#/15# plate overhead; 55#/35# barbell
L1: Ring rows; 15#/10# plate/med. ball overhead; 15# barbell/PVC

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Non Nobis 180320
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups

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Workout of the Day
“Jorge”
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Log this workout’s results to today’s post

or

CrossFit Games Open Workout 18.4

Log this workout’s results to 180317.

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Workout of the Day
CrossFit Games Open Workout 18.4
21-15-9 reps for time of:
Deadlift, 225/155 lbs.
Handstand pushups
then
21-15-9 reps for time of:
Deadlift, 315/205 lbs.
Handstand walk 50′ after each set of deadlift
9 minute time cap

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Workout of the Day
“Danny”
As many rounds as possible in 20 minutes of:
30 box jumps (24″ box)
20 push press (115 lbs)
30 pull-ups

Compare to 161209

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Workout of the Day

Open gym

Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Compare to 171129

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