MetCon
On A 40 Minute Timer Perform For MAX Reps:
0:00-10:00
AMRAP of:
8 Calories Assault Bike
8 Box Jump Overs (20/24′)
8 S2OH (75/115#)
8 T2B
10:00-20:00
AMRAP of:
8 Calories Ski Erg
8 Hang Power Clean (75/115#)
8 Pistols
8 Bar Facing Burpees
20:00-30:00
AMRAP of:
8 Calories Assault Bike
8 Box Jump Overs (20/24′)
8 S2OH (75/115#)
8 T2B
30:00-40:00
AMRAP of:
8 Calories Ski Erg
8 Hang Power Clean (75/115#)
8 Pistols
8 Bar Facing Burpees
Strength
Back Squat 6×3 (Ascending)
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
CrossFit Games Open 12.2
10 Minute AMRAP of:
30 Snatches (45/75#)
30 Snatches (75/135#)
30 Snatches (100/165#)
MAX Snatches (120/210#)
MetCon
For Time:
10000m Row
OR
10000m Ski Erg
OR
400 Calorie Assault Bike
[80 Minute Time Cap]
MetCon
Part A
CrossFit Games Open 18.5/12.5/11.6
7 Minute AMRAP of:
3 Thrusters (65/100#)
3 CTB Pullups
6 Thrusters (65/100#)
6 CTB Pullups
9 Thrusters (65/100#)
9 CTB Pullups
12 Thrusters (65/100#)
12 CTB Pullups
15 Thrusters (65/100#)
15 CTB Pullups
Etc…
Part B
CrossFit Games Open 19.4
For Time:
3 Rounds of:
10 Snatches (65/95#)
12 BF Burpees
-Rest 3 Minutes-
3 Rounds of:
10 BMUs
12 BF Burpees
[12 Minute Time Cap]
Strength
i) Superset 5 Sets (Ascending Weight) of:
3 Seated Strict Press
6 Front Raises
ii) Superset 5 Sets of:
3 Deadlifts @ ~85%
3/Side Single Leg KB RDL
River City Strength and Conditioning 