Saturday 05.18.19 – Competitor

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A. CrossFit Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, …

Friday 05.17.19 – Rx

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A. Back Squat Find a heavy 3 rep max* B. Death By: 10m Shuttle Sprint** *Find a heavy 3 rep max, for the day, in 12-minutes **Start a EMOM clock. At the start of the clock, sprint 10m, rest until the top of the next minute. Then, sprint 2 x 10m shuttle sprints, rest until the top of the next …

Friday 05.17.19 – Competitor

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A. 6m EMOM 2 Clean & Jerks @ 70% B. 6m EMOM 2 Snatches @ 70% C. 5 Sets 3 Seated Tall Box Jumps Pick a challenging height for all sets D. 3 Sets 12 Single Leg Box Squat (each) E. 4 Sets: 1:00 Sled Walks (Heavy) 30s Rest 12-15 GHD Sit-ups 1:00 Rest

Wednesday 05.15.19 – Rx

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“Broken Diane” For Time: 2 Rounds of 11 Deadlifts (225/155) 11 Handstand Push Ups 2 Rounds of 7 Deadlifts (225/155) 7 Handstand Push Ups 2 Rounds of 5 Deadlifts (225/155) 5 Handstand Push Ups

Wednesday 05.15.19 – Competitor

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A. Strict Press 1-1-1-1-1-1RM B. 3 Sets 2.2.1.1.1.1 Strict Handstand Push-ups* 1:30 Rest *Looks like 2 Strict HSPU, rest 8-10s, 2 SHSPU, rest 8-10s, 1 SHSPU…etc. C. 4 Sets 8 Clean Pulls D. 3 Rounds for Time: 400m Run 15 Chest to Bar Pull-ups 30s Max Rep Push Press (135/95lbs) 1:00 Rest E. 3 Sets 6 Reps Each of YTWL …