Strength: Squat Clean - 20min to find RM1 Metcon: AMRAP in 10min of: 9 Overhead Squats (#43/30) 6 Burpees over the bar Endurance: EMOM for 30min: 1: Double Unders 2: Pushups 3: Wallballs 4: DB Deadlifts (#15/10, x2) 5: Cal Row 6: Rest Skills: Ring Muscle-up
Skill: Handstand hold - accumulate 5min in as few sets as possible Metcon: In Pairs, 5 Rounds for time: 20 Double KB Hang Power Cleans (#24/16) 25 Box Jump Overs 30 Toes-to-bar
Strength: Floor Press 8-8-8-8-8 Metcon: 5 Rounds: With a 2:00 clock perform: 10 Kettlebell Swings (#32/24) 10 Goblet squats (#32/24) With the remaining time, as many 10 meter shuttle sprints as possible Rest 1:00 between rounds *Score is total shuttle sprints combined over 5 rounds Endurance:
Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: In Pairs, i-go-you-go for 20min AMRAP: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats (#70/45)
Strength: Overhead Squat - 15min to build RM3 Metcon: 5 Rounds for max reps: 3min AMRAP, 1min rest: 3 Bar Muscle-ups 6 DB Front Squats (#22.5/15, x2) 9 ABmat Situps Endurance: AMEAP in 35min of: 2-4-6-8-10-12.... etc KB Lunges (#16/12) Burpees V-Ups Rollups
Strength: Hang Power Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 40 Double Unders 10 Ring Dips 10 Deadlifts (#100/70) Endurance: 4 Rounds for time: 15 Burpees 25 Push Press (#20/15) 35 Walking Lunges 45 KB Swing (#20/12) 55 Situps Run 400m
Metcon: CrossFit Open Workout 19.1: AMRAP in 15min of: 19 Wallballs (#10/6) 19 Cal Row
Strength: 400m Front Rack DB/KB Carry go as heavy as possible Metcon: In Pairs, 5 Rounds for time: Run 400m (together) 12 Power Snatches (#60/40) 8 Sandbag Over Shoulder (#60/45) Endurance: For time: 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps Wallballs (#10/6) Cal Row Skills: 1. Pistol Squat
Strength: Overhead Squat 5-5-5 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats
Skill: Kipping Pullups Strength: 3 Sets for max reps: 5min AMRAP: 10 Lateral burpees over bar 5 Squat Cleans *Rest 3min between sets 1st set: #60/40 2nd set: #65/42.5 3rd set: #70/45 Endurance: For time: 100-80-60-40-20 Double Unders Air Squats Situps 30 Cal Row after each
Strength: Front Squat 3-3-3-3-3 *3sec pause at the bottom of the first rep of each set Metcon: "RFA Qualifier 19.2" For time (20min cap): 50 Wallballs (#10/6) 40 C2B Pullups 40 Alternating DB Snatch (#22.5/15) 20 Cleans (#80/55) 10 Shoulder to overhead (#80/
Strength: Strict HSPU - 5 sets for max reps each. scale with strict variations only rest 2min between sets Metcon: In teams of 2 for time: 300 Double Unders 150 Overhead Lunges (#35/20) 30 Rope Climbs *Split reps how ever you like - one works at a time Endurance:
Strength: E3MOM for 15min of the complex: Push Press + Push Jerk + Split Jerk (2+1+1) Metcon: 3 Rounds for time: 8 Power Cleans (#60/40) 32 Pushups Run 400m Endurance: In teams of 2 for max row distance in 30min: Partner 1: Rows Partner 2: Runs 400m *Switch roles
Skill: Handstand practice for 15min Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18.... Box Jumps DB Thrusters (#22.5/15, x2) Competitors: A. 7 Sets: 2 Push-Press 1 Strict Ring Muscle-up B. AMRAP in 18min: 9 Power Cleans (#70/45) 12 Strict Handstand Push-ups 9 Front Squats (#70/45) 12
Strength: Hang Clean - 12 min to find RM1 Metcon: For time: 8 Ring Muscle-ups 16 Cleans (#70/45) 24 Wallballs (#10/6) 32 Box jumps 24 Wallballs 16 Shoulder to Overhead (#70/45) 8 Ring Muscle-ups Endurance: AMRAP in 35min of: 50 Kettlebell Swings (#16/12) 50 Goblet Squats
Strength: Bulgarian Split Squat 8-8-8-8 (4 each leg) Metcon: 5 Rounds for time: 6 Burpee box jumps 8 C2B Pullups 6 Burpee box jumps 8 Ring Dips