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THE WOLF DEN

031819

3/18/2019

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Happy Monday!
BACK FROM SPRING BREAK.....


I Did manage to do the CrossFit Open WOD 19.4 on Friday, so if you haven't done it, DO IT!.

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

Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

***SCALED is 65 for men/45 for women and instead of doing muscle ups, you do pull ups.




WARM UP:

-PVC Stretch
-2 ROunds

  • 8 Box Jumps
  • 6 Burpees


WOD#1: Strength.
4 ROunds 
  • 10 Back Squat (155/105)
  • 10 Devil Presses (30/20)


WOD#2: Conditioning
21-15-9 FOR TIME
  • Slam Balls
  • Push Ups
  • Knees to Elbows


COOL DOWN:
  • 50 ABmat situps

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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