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TUESDAY 200317

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

10 Dislocates
10 Leg Swings
10 Good Mornings
10 PVC OH Squats
10 PVC OH Reverse Lunges

Every 60 seconds for 6 minutes (3 sets):

Station 1 – Overhead Squat x 5-7 reps (starting with an empty barbell)
Station 2 – Tall Box Jumps x 1.1.1.1.1 (step down and reset each jump – focus on landing lightly)

Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Fitness and Performance:

“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

Mobility:

LAX to Shoulders and Glutes
Roll Posterior
Mash Quads

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