Category: Uncategorized

Strength
Strict pull up 3×3
Super set
Barbell bent over row 3×3

Metcon
21-15-9
Power snatch 42.5/30
Lateral bar burpee

5pm
OPEN 19.2

Metcon
30min AMRAP
400m run
1 rope climb
200m farmer carry 24/16
20 box jump 20/20
200m OH plate carry

Olympic Lifting
Push jerk
3-3-3-3-3

Strength
Deadlift
3×3 70%, 80%, 90%+

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
AMRAP 6min
10 burpee
8 kettlebell swing 32/24

Olympic Lifting
Power Snatch
3-3-3-3-3

Metcon
For time
3 rounds
12 pull up
9 power snatch 42.5/30
Then 3 rounds
4 wall climb
9 overhead squat 42.5/30
Then 3 rounds
400m run
14 front rack lunge 42.5/30

Olympic Lifting
Power clean
3-3-3-3-3

Strength
Bench press
3×3 70%, 80%, 90%+
Super Set
Dumbbell lateral raise
3×3

Metcon
For time
5 rounds
5 strict handstand push up
10 toe to bar
30 Double under

Olympic Lifting
Overhead squat
3-3-3-3-3

CrossFit Open 19.1

Metcon
For time:
30 Assault Bike calories
50 Double unders
30 Burpee box overs 20/20
100 Wall Ball 10/6

5pm – CrossFit Open 19.1

Strength
Bench Press
3 x 5 65% 75% 85%+
1 x ME Push ups

Metcon
21-15-9
Squat Snatch 50/35
Ring dips

Olympic Lifting
Overhead Squat
5-5-5-5-5

Metcon
Every 4min for 20mins
(7 rounds total)
400m Run
5 Deadlift 120/90
1 Rope climb

Olympic Lifting
Power Snatch
5-5-5-5-5

Technique
Toes to Bar

Strength
Back Squat
3 x 5 65% 75% 85%+
Super set
Barbell Strict Press
3 x 5

Metcon
AMRAP 10 mins
15 Front squats 45/30
10 Toes to bar
30 Double Unders

Olympic Lifting
1 Strict press + 2 Push press + 3 Push jerks
1-1-1-1-1

Strength
Deadlift
3 x 5 65% 75% 85%+rep
Super Set
Strict Pull up
3 x 5

Metcon
20 Hang power clean 45/30
16 Front rack lunge
12 Pull up

Olympic Lifting
Power clean
5-5-5-5-5

Metcon
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups