CrossFit Open WOD 19.3

Friday Mar 8 2019


For time:
200-ft. dumbbell overhead lunge 
50 dumbbell box step-ups
50 strict handstand push-ups 
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME *Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
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Nate Hall109d

πŸ’‹ your forearms goodbye!

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8:11 scaled 10 HSPU
7:15 tie break rx weight/box
Db strict press for hspu, accessory work
7:08 tie break time. Scaled. 35# DB, 20” box, 5in elevated HSPU 31/50 HSPU @cap
Snatches from yesterday. 230#.
Front squats for tomorrow. 350, 350, 355, 365, 370
Beauty rest
This could take a while.
15 strict hspu
94; Rx, 4 HSPU
29 HSPU from box. Rx weight. 7:34 tie break time
Scaled Box and 35# weight
10 HSPU completed at time cap
110 / 20 HSPU - 5:32
RX Essential Oils
AMRAP - breathe in and out air coming out of diffuser. Hoping it works! #HackALung
Tie break time 6:57
17 hspu 107
33 strict HSPUs
Finished the WOD after time expired / 5x5 DL @ 365# / 2x5 Skin-the Cats on the rings.
1 hspu attempt
Scaled: 105 7:21 Tie Break Time (15 HSPU)
Nuthin’
Nada. Not even Yoga. πŸ›ŒπŸ˜΄
Dang, when those strict HSPU β€˜s go, they go.
20/50 DB Strict Press, Masters Scaled, 8:45 tie break time