A) Bench Press
Build to a heavy
3 Rep Set
15min CAP
B) 15min AMRAP
3 Strict Pull Ups
6 S2O 50/35kg
9 T2B
Build to a heavy
3 Rep Set
15min CAP
B) 15min AMRAP
3 Strict Pull Ups
6 S2O 50/35kg
9 T2B
|
MHQ 19.1 20min Cap Part A (for time) 25 Power Clean 10 Wall Ball 20 Power Clean 20 Wall Ball 15 Power Clean 30 Wall Ball 10 Power Clean 40 Wall Ball 5 Power Clean 50 Wall Ball In remaining time.... Max weight 1RM Hang Clean   Third wheel V2.6
Working in Teams of 3 25min AMRAP Alt Movements 2 Rope Ascents 6 Push Press 50/35kg 10 Burpees 3rd Athlete completes 20 cals on rower Record total Rounds and Cals A) Power Snatch
Find a Heavy 1RM 16min B) 12min AMRAP 12 Power Cleans 40/30kg 12 Box Jumps 24/20" 12 Sit Ups 30 - 25 - 20 - 15 - 10 - 5 Wall Balls Ring Push Ups OH Lunges 20/15kg * Run 200m after completing each round Time Cap 35min   Complete for Time: 50 Deadlifts 80/55kg 50 KB Swings 24/16kg 50 Russian Twists 15/10KG 50 Pull Ups 50 Russian Twists 15/10kg 50 KB Swings 24/16kg 50 Cal Rower   A) Front Squats Build to a heavy 3 Rep set 15min B) 10min AMRAP 10 OHS 35/25kg 30 Double Unders   E2MOT2M x 10 Rounds
Complete the following 8 Deadlifts 4 Power Cleans 2 Push Jerks *Choose the same moderately heavy load for all 3 movements *Complete the cycle without dropping the bar. CrossFit Open WOD 19.4 For total time: 3 rounds of: 10 snatches 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   For time:
25 G2O 40/30kg 50m OH Walking Lunge 15/10kg 20 G2O 50/35kg 50m OH Walking Lunge 15/10kg 15 G2O 60/40kg 50m OH Walking Lunge 15/10kg 10 G2O 70/45kg 50m OH Walking Lunge 15/10kg Cap 30min On a running clock perform:
4 x 6min rounds of 2min Plank Hold - straight into 200m Run Then AMRAP of: 10 T2B 10 Box Jump Overs 24/20" Rest 1min between rounds Score = Total Reps A) Hang Snatch Build to a heavy 3 rep set 17min B) Complete for time 40 , 30, 20 , 10 Wall Balls 9/6kg Push Ups Sit Ups 20min cap  Partner Up to complete the following
Each partner must complete the same Reps each round. One person working at a time Rope Climbs 1, 2, 3, 4, 5, 6, 7,.....etc Deadlifts 2, 4, 6, 8, 10, 12, 14....etc Double Unders 10, 20, 30, 40, 50, 60, 70....etc CrossFit Open WOD 19.3 10min to complete 200ft OH DB Lunge 50 DB Box Step Ups 50 Strict HSPU 200ft Handstand Walk  Partner WOD - YGIG 25min AMRAP 50 Box Jumps 24/20 50 Jack Knife Sit Ups 50 Power Cleans 50/35kg 50 T2B 50 Cals Rower Repeat until 25min is completed   A) Jerks Build to a heavy 3 Rep Set 15min Cap B) 5 RFT 200m Run 10 Bar Dips 10 Thrusters 40/30 20min Cap  EMOM x 24min 1st min = DB Snatchs 22/15 2nd min = KB Swings 24/16 3rd min = Double Unders *work for 30 seconds in the 1st round to establish your reps to maintain for remainder of the WOD   A) Back Squats
5 x 5 reps work sets 16 min B ) 12 min AMRAP 5 Strict Pull Ups 10 Weighted Lunges 40/30 15 Sit Ups |
