Friday, March 15th, 2019


Published March 14, 2019


 

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 PVC pass throughs

10 PVC Prone pass throughs

25m burpee broad jump

10 push ups through scap

5 strict Pull ups or :15 bar hang

x 2 rounds

 

19.4

 

RX

For total time:
3 rounds of:
  10 snatches 95/65
  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

 

SCALED

For total time:
3 rounds of:
  10 snatches 65/45
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

*may step over bar on the burpees
Time cap: 12 minutes

 

MASTERS 55-59 SCALED

For total time:
3 rounds of:
  10 snatches 45/35
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 jumping chest-to-bar pull-ups
  12 bar-facing burpees

*may step over bar on the burpees
Time cap: 12 minutes

 

Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.  

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.

If the athlete doesn't complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (

).

 


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