3.6.19 Workout of the Day

Brian, OPEN 19.2

CrossFit

1. 3-Position Power Snatch 5 Sets: Set #1 - 60% of estimated 1RM Power Snatch Set #2 - 64% Set #3 - 68% Set #4 - 72% Set #5 - 72-75%

2.“Overhaul” For time: 50 Box Jump Overs (24"/20") 40 Chest to Bar Pull-Ups 30 Power Snatches (155/105)

3. OPEN Prep: HSPU

ICT

1. 6 rounds for max total reps of:

1 minute of DB Hang C&J (50/35)

1 minute of jumping lunges (left +right = 1 rep) 1 minute of HRPU -1 minute rest-

2. Cooldown + Midline: For efficiency

2k partner row, switch every 250 m.

one works, other holds hollow position.