Lift
i) Snatch 3-3-2-1 (Ascending)
ii) Clean & Jerk 3-3-2-1 (Ascending)
MetCon
12 Minute AMRAP of:
2 Rounds of:
50′ DB Walking Lunge (35/50#)
16 T2B
8 DB Power Cleans (35/50#)
2 Rounds of:
50′ Walking Lunge (35/50#)
16 BMU
8 DB Power Cleans (35/50#)
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Handstand Practice
Even: 20-30s Hollow Rocks
MetCon
For Time:
21 Deadlifts (155/225#)
21 HSPU
21 Deadlifts (155/225#)
15 HSPU
9 Deadlifts (155/225#)
9 HSPU
21 Deadlifts (205/315#)
50′ HSW
15 Deadlifts (205/315#)
50′ HSW
9 Deadlifts (205/315#)
50′ HSW
[9 Minute Time Cap]
Strength
i) 3 Sets (Ascending Weight) of:
Bent Over Row (6) + Shrug (6)
ii) Superset 3 Sets of:
20 KB Gorilla Rows
20 BB Upright Rows
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Handstand Practice
Even: 20-30s Hollow Hold
Strength
Bench Press 7-7-5-5-5-3-3 (Ascending)
MetCon
15 Minute AMRAP of:
19 Calorie Row
19 Wall Balls (W:14/9 M: 20#/10′)
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Handstand Practice
Even: 20-30s L-Sit Hold (Front Support – Rings)
Strength
Back Squat 7-7-5-5-5-3-3 (Ascending)
MetCon
10-Minute AMRAP of:
30 Double Unders
15 Snatches (55/75#)
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Handstand Practice
Even: 20-30s Hanging L-Sit Hold
MetCon
CrossFit Game Open Workout 26.3
For Time:
2 Rounds of:
12 Burpee Over Bar
12 Cleans (Weight #1)
12 Burpee Over Bar
12 Thrusters (Weight #1)
2 Rounds of:
12 Burpee Over Bar
12 Cleans (Weight #2)
12 Burpee Over Bar
12 Thrusters (Weight #2)
2 Rounds of:
12 Burpee Over Bar
12 Cleans (Weight #3)
12 Burpee Over Bar
12 Thrusters (Weight #3)
[16 Minute Time Cap]
Lift
EMOTM 20 Minutes of:
Min 1-5: 2 Clean & Jerks (Weight #1)
Min 6-10: 2 Clean & Jerks (Weight #2)
Min 11-15: 1 Clean & Jerk (Weight #3)
Min 16-20: 1 Clean & Jerk (Weight #4)
*KEEP IT LIGHT & SMOOTH*
River City Strength and Conditioning 