Lift
EMOTM 12 Minutes of:
3-Position Power Snatch
MetCon
CrossFit Games Open 19.2
In 8 Minutes Complete:
25 T2B
50 DU’s
15 Squat Cleans (85/135#)
25 T2B
50 DUs
13 Squat Cleans (115/185#)
If Completed Before 8 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
11 Squat Cleans (145/225#)
If Completed Before 12 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
9 Squat Cleans (175/275#)
If Completed Before 16 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
7 Squat Cleans (205/315#)
Strength
Front Squat 4×8 (Ascending)
MetCon
15 Minute AMRAP of:
21 Calorie Row
15 OH Squats (55/75#)
9 Strict HSPU
Strength/Gymnastics (Endurance/Skill Acquisition)
EMOTM 20 Minutes of:
Odd: 3-5 Thrusters (95/135# – From Ground)
Even: 5-10 Pullups (Any Style)
MetCon
CrossFit Games Open 16.3
7 Minute AMRAP of:
10 Power Snatches (55/75#)
3 BMU
Strength
i) Superset 5 Sets (Ascending Weight) of:
6 Seated Strict Press
12 Front Raises
ii) Superset 5 Sets of:
5 Deadlifts @ ~85%
5/Side Single Leg KB RDL
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
River City Strength and Conditioning 