WOD

21 Thrusters - 40/30kg

21 Kettlebell Swings - 32/24kg

:60 seconds rest

15 Thrusters - 40/30kg

15 Kettlebell Swings - 32/24kg

:30 seconds rest

9 Thrusters - 40/30kg

9 Kettlebell Swings - 32/24kg

*Aim to keep all sets un-broken

STRENGTH

3 rounds of:

10 Single Leg RDL (each leg)

10 Dumbbell Bench Press

10 One arm Row (each arm)

21 GHD Sit ups

2:00 minutes rest

STRENGTH

Push Press - 3/3/3/1/1/1

WOD

E.M.O.M - 16 minutes (4 rounds)

1. 7 x Box Jump Overs - 24/20" & 7 x Toes to Bar

2. 5 Overhead Squats - 50/35kg & 6 Push Jerks - 50/35kg

3. 4-6 Chest to Bar Pull ups & max distance Handstand Walk

4. :50 second recovery Bike OR Row

PRACTICE

3 x 3 Snatch Pull @90% of best snatch

Then, 

2 Power Snatch/ 1 Hang Power Snatch

Every :90 seconds x 6

*Starting at 60% and building

WOD

5 rounds for time of:

6 Deadball to Platform - 55/35kg

12/9 Calories

18 Single arm Dumbbell Hang Snatch - 22.5/15kg (9 each arm)

24 Air Squats

:90 second rest

PRACTICE

3-8 Toes to Bar

E.M.O.M for 8 minutes

WOD

5 rounds for time of:

5 Strict Handstand Push ups

10 Power Cleans - 50/35kg

15 Burpees Over the Bar

Time Cap: 18 minutes

Then, 8 minutes to build to a heavy Clean and Jerk


 

WOD

"CrossFit Games Open 19.1"

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

PRACTICE

Handstand Walking

10-15 minutes

WOD

E.M.O.M - 25 minutes (5 rounds)

Min 1: 3-10 Strict Handstand Push ups

Min 2: 5 Burpees & 15 Air Squats

Min 3: 1-5 Muscle ups

Min 4: 15 Ab Mat Sit ups

Min 5: 100m Run

PRACTICE

Every :90 seconds x 6 complete:

Pausing Split Jerk/Split Jerk

*Pausing 2 seconds at bottom of the drive and 2 seconds in the catch.

WOD

Guys 27/18/9, Girls 21/14/7 - Calories

27/18/9 - Front Squats - 50/35kg

Build to a 2RM Deadlift in remaining time.

Time Cap: 18 minutes

STRENGTH/SKILL

5 sets of:

30 Double Unders

3 Overhead Squats

Rest :90 seconds

WOD

5km Ride

Then 3/6/9/12/15 of:

Power Snatches - 40/30kg

Toes to Bar

CORE

Accumulate 2 minutes in L-Sit

PRACTICE

E.M.O.M - 9 minutes

Mins 1,4 & 7: 3-10 Chest to Bar Pull ups

Mins 2,5 & 8: 15/12 Calories

Mins 3,6 & 9: 10-15 Wall Ball Shots

WOD

800m Run

20 Burpee Box Jumps - 24/20"

60 Air Squats

20 Burpee Box Jumps - 24/20"

800m Run

STRENGTH

4 sets of:
6 Close Grip Bench Press

8 Romanian Deadlifts

*Choose challenging weights.

WOD

"Partner Wod"

100 Deadlifts - 50/35kg

80 Hang Power Cleans - 50/35kg

60 Front Squats - 50/35kg

40 Shoulder to Overhead - 50/35kg

20 Thrusters - 50/35kg

Time Cap: 15 minutes

*Share reps as needed

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