Author: strikelabs

A. Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb. B. 3-3-3-3-3 Push Press.

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3 Wave Deadlift.  Start @ 70% 1RM. B. 8 min AMRAP: 10 KB Swings 12 Sandbag Thrusters 14 Sandbag Cleans RX: 70/50 lb Sandbag

A. 5 Rounds for Time: 200m Front Rack Burden Carry 10 Pull-ups 20 Push-ups 10 Brute Force Burpees Wear a 20/14 lb Weight Vest. RX: 70/50 B. 5-5-5 Weighted Dips  

A. 5-4-3 Wave Front Squat.  Start at 70% 1RM. B. Tabata (30 sec Work, 30 secs Rest) 10 mins of: KB Snatch KB Swing KB Snatch KB Clean Goblet Reverse Lunge Right Goblet Reverse Lunge Left Halo Left Halo Right

A. CrossFit Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box B. 5-5-5 Shoulder Press @ 80% 1RM.

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3-2-1 Deadlift.  Start @ 70% 1RM. B. Every Even Minute for 10 Minutes: 5 Deadlift (285/225) 10 Brute Force Burpees (70/50)

A. For Time: Run 400m 60 Push-ups 40 Pull-ups 20 Sandbag Get-ups 100m Sandbag Farmer’s Carry 20 Shoulder Slams 40 Sandbag Bent-over Rows 60 Sit-ups Run 400m RX: 70/50 lbs If you have a weight vest, wear it! B. 5-5-5 Weighted Pull-ups

A. 5-4-3-2-1 Back Squat.  Start @ 80% 1 RM. B. 8 Min AMRAP: Run 200m 6 Sandbag Over the Shoulder 8 Sandbag Back Squats RX: 120/90 lb Sandbag