Conditioning
Every 2mins x 10 Rounds
Rounds 1/3/5/7/9
10/8 Cal Ski
12 Alt DB Snatch
6 Alternating Single Arm Devils Press
Rounds 2/4/6/8/10
10/8 Cal Bike
12 Thrusters
6 Bar Facing Burpees
Dydd Mawrth
Rounds 1/3/5/7/9
10/8 Cal Ski
12 Alt DB Snatch
6 Alternating Single Arm Devils Press
Rounds 2/4/6/8/10
10/8 Cal Bike
12 Thrusters
6 Bar Facing Burpees
Dydd Mawrth
Hang Power Clean
Build to a Heavy 3 with GOOD TECHNIQUE
+
3 x 3 @ 90% of Heavy 3
Build to a Heavy 3 with GOOD TECHNIQUE
+
3 x 3 @ 90% of Heavy 3
Conditioning
3 Rounds:
300m Run
10 DB Hang Clean and Jerk (right) @ 22.5/15kg
10 DB Hang Clean and Jerk (left) @ 22.5/15kg
10 Burpees over DB
Dydd Mercher
300m Run
10 DB Hang Clean and Jerk (right) @ 22.5/15kg
10 DB Hang Clean and Jerk (left) @ 22.5/15kg
10 Burpees over DB
Dydd Mercher
Conditioning
3 x 9 Min AMRAP / 1 Min Rest
AMRAP A) 5 HSPU + 200m Run +30 Sit Ups
AMRAP B) 10* Thrusters (42.5/15kg) + 10 Pull Ups*
*+1 rep each round (so 11, 12, 13, 14...)
AMRAP C) 20 Alt. DB Snatch (22.5/15kg) + 10 Cals Ski/Bike
Dydd Iau
AMRAP A) 5 HSPU + 200m Run +30 Sit Ups
AMRAP B) 10* Thrusters (42.5/15kg) + 10 Pull Ups*
*+1 rep each round (so 11, 12, 13, 14...)
AMRAP C) 20 Alt. DB Snatch (22.5/15kg) + 10 Cals Ski/Bike
Dydd Iau
5 Round Super Set:
6 Push Press @ 70%
90s Rest
Into...
12 Single Arm Bent Over Row (Bench Supported) (12 x per arm)
90s Rest
6 Push Press @ 70%
90s Rest
Into...
12 Single Arm Bent Over Row (Bench Supported) (12 x per arm)
90s Rest
Conditioning
In Pairs
100 Wall Balls (9/6kg)
80 KB Swings (32/24kg)
60 Wall Balls
40 KB Swings
20 Wall Balls
*Swap every 10 reps
Dydd Gwener
100 Wall Balls (9/6kg)
80 KB Swings (32/24kg)
60 Wall Balls
40 KB Swings
20 Wall Balls
*Swap every 10 reps
Dydd Gwener
Front Squat
4 x 6 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
4 x 6 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
Conditioning
5 Rounds:
6 Power Cleans @ 60/42.5kg (60% of 1RM)
12 Push Ups
24 Double Unders
Dydd Sadwrn
6 Power Cleans @ 60/42.5kg (60% of 1RM)
12 Push Ups
24 Double Unders
Dydd Sadwrn
Conditioning
40 Min AMRAP - Teams of 3:
6 Rope Climbs
12 Deadlifts (100/70kg)
18 Burpee Box Jump Overs
300m Run Together
*Split reps between you
Dydd Sul
6 Rope Climbs
12 Deadlifts (100/70kg)
18 Burpee Box Jump Overs
300m Run Together
*Split reps between you
Dydd Sul
Power Snatch
Build to a Heavy TnG triple
+
3 x 3 @ 90%
Build to a Heavy TnG triple
+
3 x 3 @ 90%
Conditioning
Open Work Out
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
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
Women throw 14-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Deadlift
5 x 5 @ 65% (deload week)