Strength: Weighted Ring Dips 5-5-4-4-3-3 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 10 Kettlebell Swings (#32/24) 15 Situps Competitors: A. E3MOM for 18min: Clean + Hang Clean + Jerk B. CrossFit Games 2019 "Split Triplet" 5 rounds: 1 pegboard ascent 100 double-unders 10 DB hang split snatches (#22.
Strength: E2.5MOM for 15min: 3 Hang Power Snatches Metcon: For time, 21-15-9: DeadLifts (increasing weight) DB Push-Press (#22.5/15, x2) Burpees over the bar *RX weights for the deadlift: 21 Round: #100/70 15 Round: #110/75 9 Round: #120/80 Endurance: For time: 100 Double Unders 100
Strength: Bulgarian Split Squat 6-6-6-6 Metcon: "Fight Gone Bad" 3 Rounds For Total Reps: 1 minute Wall Balls (#10/6) 1 minute Sumo Deadlift High-Pulls (#35/25) 1 minute Box Jumps 1 minute Push Press (#35/25) 1 minute Row (calories) 1 minute Rest
Strength: Clean and Jerk - 20min to find today's max lift. go heavy or practice technique. Metcon: 6min AMRAP: 30 Double Unders 10 DB Power Cleans (#22.5/15, x2) 6 Toes-to-bar Rest 3min and repeat for another 6min amrap. Endurance: For time: 50 Medball Deadlifts 50 Medball
Strength: Bent-Over Rows 5-5-5-3-3-3 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Weightlifting: -Muscle snatch (55%) 3×3 (60%) 2×3 (65%) 2×2 -Overhead squat (65%) 3×3 (70%) 2×3 (75%) 2×2 -Push press (55%) 3×3 (60%) 2×2
Strength: Tempo Back Squat @5332 3-3-3-3-3 Metcon: 10-9-8-7-6-5-4-3-2-1 Power Cleans (#60/40) HSPU Endurance: 4 Rounds for time of: Row 800/600m 50 Pushups 30 Box Jumps
Strength: 3 Sets: 15sec L-Sit hold 25sec Weighted Hang (bar) 35sec Sandbag Hold Metcon: For time: 50 Medball Cleans (#10/6) 25 Jerks (#70/45) 50 Medball Cleans Endurance: 10 Rounds for time: 10 Wallballs (#10/6) 15 Burpees 20 Kettlebell Swings (#16/12) 25 Double-Unders
Strength: Deficit Deadlifts 2-2-2-2-2-2 Metcon: AMRAP in 13min: 30 Double Unders 7 Power Snatches (#35/20) 7 Overhead Squats (#35/20) Weightlifting: -Snatch balance + overhead squat (60%) 1+3/ 6 (70%) 1+2 /3 -Snatch (70%) 3×3 (75%) 2×2 (80%) 2×2 -Split jerk Practice technique (free weight)
Strength: Thrusters 3-3-3-3-3 Metcon: 5 Rounds for time: 15m KB/DB OH Walking Lunges (#24/16, x2) 21 Burpees Endurance: For time: 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Plate G2OH (#20/15) Then, 3 Rounds of: 15 Box
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pull-ups
Skill: Rope Climb Metcon: For time: 400m Run 21 Cleans (#80/50) 21 Ring Dips 400m Run 15 Dumbbell Burpees Step-over the Bar (#22.5/15, x2) 15 Ring Dips 400m Run 9 Cleans (#80/50) 9 Ring Dips 400m Run Endurance: EMOM for 36min for max reps: 1: Cal
Strength: 4 Sets for load: 2 Push Jerks + 1 Split Jerk Metcon: 3 Rounds for time: 13 Deadlifts (#100/70) 13 Burpees 13 Dumbbell Thrusters (#22.5/15, x2) 13 Pullups 13 Dumbbell Step-Ups (#22.5/15, x2) Weightlifting: -High hang clean (50%) 6×3 -Clean from block under the
Strength: 5 Sets for load of: 2-pos Squat Cleans (one over the knee and one under the knee) Metcon: "Second Cut" (CrossFit Games 2019 event #2) For time: 800m Row 66 KB Jerks (#16/12, x2) 40m Handstand walk Endurance: For time: Run 1600m 21-15-9 Air-Squats + Burpees + Situps
Strength: Weighted Elevated Ring Rows 10-8-6-4-4 30sec Handstand after each set Metcon: AMRAP in 18min: Run 200m 8 HSPU 8 Front Rack Lunges (#60/40) Endurance: AMRAP in 40min of: 15 Kettlebell Swings 15 Box Jump Overs 15 Plate Situps (#20/15) 15 Medball Cleans (#10/6)
Strength: Back Squat 5-5-5 Metcon: In Pairs, 4 rounds for time: 8 Man Makers (#22.5/15) / Partner: Bar Hang 20 Deadlifts (#120/80) / Partner: Wall Sit 24 One-Arm Dumbbell Thrusters (#22.5/15) / Partner: Plank Hold Weightlifting: -Power jerk behind the neck (60%) 3×3 (70%) 2×3 (75%
Strength: Deadlift 3-3-3-3-3 Metcon: For time: 10 L Chest-to-bar pull-ups 10 Shoulder Presses 15 L Pullups 20 Push Presses 20 Strict Pullups 30 Push Jerks 25 Kipping Pullups Rx: #50/35 Endurance: In teams of 3 for max reps in 36min: Partner 1: Rows for Calories Partner 2: Max Thrusters
