3.18.19 Workout of the Day

Victor and Jeff,

Rugged Maniac, Charleston.

Box Brief:

Happy Birthday Sarah F. and Nere!

Save the Date:

Inaugural CrossFit 843 Free Cardio Tennis Clinic this Saturday, March 23rd 11:30-12:30 PM at Hampton Hall. Open to all adult members. Please sign up on gym whiteboard.

CrossFit

OPEN WORKOUT 19.4

For total time:

3 rounds of: 10 snatches 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

VARIATIONS

Rx’d: (Ages 16-54)Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees.

ICT

1. Conditioning (our CompTrain Monday regular scheduled workout) "Sir Charles" 1,000m Run, directly into... 5 Rounds: 10 CTB Pull-Ups 30 Air Squats Directly into... 1,000m Run

2.Midline: Coaches Choice