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
Strength: 15min Build to RM10 Overhead Squat Metcon: 5 Rounds for time: 1 Rope Climb 12 Toes-to-bar 1 Rope Climb 12 Dumbbell Power Cleans (#22.5/15,x2)
Strength: Weighted Ring Dips 6-4-4-4-2 Metcon: For Time: Tabata (20sec work/10sec rest) 100 Back Squats (#43/30) * Straight into - "Annie" 50-40-30-20-10 Double Unders Abmat Situps Endurance: In Pairs for time: 2000m Row 100 Wallballs (#10/6) 100 Box Jumps 1500m Row 70 Wallballs 70 Box Jumps
Strength: Floor Press 5-5-3-3-3 max unbroken push ups after each set rest 2:30 Metcon: AMRAP in 12min of: 3-6-9-12.... Burpee Box Jump Overs Bar Muscle-ups Weightlifting: -Barbell Box jump 20/15kg 5×5 -Snatch grip press 8×5 Ascending weight -Snatch balance (60%) 3×3 (70%) 3×2 (75%
Strength: E2MOM for 10min: 2 Touch and go Power Cleans *increase load between sets Metcon: In teams of 3 AMRAP in 25min: 9/6 Calorie Row 6 Burpees Over Sandbag 4x10 Meter Sandbag Carry (#60/45) *Partners alternate full rounds *Rounds should be performed as an all-out sprint Endurance: "
Strength: Weighted Pullup 1-1-1-1-1-1-1 Metcon: 10 Rounds for time: 5 Deadlfits (#100/70) 15 Wallballs (#10/6) 25 Double Unders Endurance: For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400-m run 100 push-ups 400m run 50
Strength: Paused Front Squats 3-3-3-3-3 *3sec pause for the 1st rep of each set Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back Extensions 50 Situps Weightlifting: -Snatch balance + Overhead squat (60%) 1+3 /3 (70%) 1+3 /2 (75%) 1+2 /2 -Hang snatch (65%) 2×
