February 16, 2019 – Competition

A.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed

These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.

B.
“CrossFit Games Open Event 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20/14 lbs)
90 Double-Unders
30 Muscle-Ups

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

D.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg