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Workout of the Day – Monday, March 11, 2019

By Coach Quinn | In WOD | on March 10, 2019

WEEK OF 19.4 – two weeks left!

Here’s what to expect this week:

Monday, Mar 11 – Back Squat, “Amanda
Tuesday, Mar 12 – Bench Press/TGU/Box Jump, DB Snatch/Burpee ladder conditioning
Wednesday, Mar 13 – KB Swing/Lunge/Hang skill work, Row/Thruster/Pull-up conditioning
Thursday, Mar 14 – Long Breather (Open Prep)
Friday, Mar 15 – 19.4 *Friday Night Lights @ 6pm
Saturday, Mar 16 – Monster Mash (TBD)

Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.
~ Coach Quinn

E2 x 6:
Back Squat x 5, 4, 3, 3, 2, 2

9-7-5 reps for time:
Strict Weighted Pull-ups (45/25)
Overhead Squat (155/105)

E2 x 6:
Back Squat x 5, 4, 3, 3, 2, 2

“Amanda”
9-7-5 reps for time:
Muscle-ups
Squat Snatch (135/95)

Soft Tissue Suppleness
5-10 minutes of lacrosse ball smash to:
– Posterior shoulder
– Between the shoulder blades
– Pecs
– Lats

Improve your: False Grip
3 sets:
3-5 False Grip Ring Pull-ups + 20-30 second False Grip Active Hang
OR
10 False Grip Ring Rows

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