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#)

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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…

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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

MetCon (HIIT)

i) EMOTM 8 Minutes of:

36′ Shuttle Sprint (Start Prone)

3 Burpees

36′ Shuttle Sprint

ii) EMOTM 8 Minutes of:

36′ Lunge Walk (Start Prone)

3 Burpees

36′ Shuttle Sprint

iii) EMOTM 8 Minutes of:

36′ Broad Jumps (Start Prone)

3 Burpees

36′ Shuttle Sprint

iv) EMOTM 8 Minutes of:

36′ Bear Crawl (Start Prone)

3 Burpees

36′ Shuttle Sprint

v) EMOTM 8 Minutes of:

15 Double Unders

10 Deadlifts (65/95#)

5 HR Pushups