Monday
Conditioning
15min AMRAP:
30 Wall Balls @ 9/6
20 Russian KB Swings @ 32/24
10 T2B
Tuesday
30 Wall Balls @ 9/6
20 Russian KB Swings @ 32/24
10 T2B
Tuesday
Hang Power Clean
Build to a Heavy 1 with GOOD TECHNIQUE
+
5 x 1 @ 90% of Heavy 1
Build to a Heavy 1 with GOOD TECHNIQUE
+
5 x 1 @ 90% of Heavy 1
Conditioning
100 Single Arm DB Thrusters For Time (22.5/15kg)
*EMOM = 5 Box Jumps
**Change arm every minute.
*EMOM = 5 Box Jumps
**Change arm every minute.
Wednesday
For Time:
10 Pull Ups + 20 Burpees
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls + 600m Run
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10 Pull Ups + 20 Burpees
Thursday
3 Round Super Set:
6 Push Press @ 80%
90s Rest
Into...
8 Single Arm Bent Over Row (Bench Supported) (8 per arm)
90s Rest
6 Push Press @ 80%
90s Rest
Into...
8 Single Arm Bent Over Row (Bench Supported) (8 per arm)
90s Rest
5 Rounds of Intervals 2:00 on/2:00 off
20 Alt. Jumping Lunges
15 Push Ups
Max. Bike/Row Cals in remaining time
20 Alt. Jumping Lunges
15 Push Ups
Max. Bike/Row Cals in remaining time
Friday
Sunday
Front Squat
6 x 4 @ 40X1
6 x 4 @ 40X1
12min AMRAP:
3 Power Snatch @ 50/35kg (60% of 1RM)
6 Overhead Squat
9 T2B
300m Run
Saturday
PARTNER ABBATE (hero):
1 mile Run (together)
21 Clean and Jerks (70/50)
800m Run Together
21 Clean and Jerks (70/50)
1 mile Run (together)
*Split C+Js between pair
3 Power Snatch @ 50/35kg (60% of 1RM)
6 Overhead Squat
9 T2B
300m Run
Saturday
PARTNER ABBATE (hero):
1 mile Run (together)
21 Clean and Jerks (70/50)
800m Run Together
21 Clean and Jerks (70/50)
1 mile Run (together)
*Split C+Js between pair
Sunday
Power Snatch
Build to 1RM
+
3 x 1 @ 90%
Build to 1RM
+
3 x 1 @ 90%
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 42.5/30lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Thrusters 42.5/30lb
Chest-to-bar pull-ups
Time cap: 20 minutes
5 x 4 @ 85%