MetCon
In Teams Of 2 And On A 60 Minute Timer Complete:
0:00-12:00
500m Row (Each)
50 Double Unders (Each)
100 Burpees (Shared)
12:00-24:00
500m Row
50 Double Unders
75 Clean & Jerk (65/95#)
24:00-36:00
500m Row
50 Double Unders
100 Box Hops (20/24″)
36:00-48:00
500m Row
50 Double Unders
75 Snatches (55/75#)
48:00-60:00
500m Row
50 Double Unders
100 KB Swings (1/1.5 Pood)
Strength
Superset 6 Sets (Ascending Weight) of:
5 Bench Press
5 Weighted Chin Ups
MetCon
CrossFit Games Open 20.3
For Time:
21 Deadlifts (155/225#)
21 HSPU
15 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) Superset 5 Sets (Ascending Weight) of:
3 Seated Strict Press
6 Front Raises
ii) Superset 5 Sets of:
3 Deadlifts @ ~90%
3/Side Single Leg KB RDL
MetCon
i) 15 Minute AMRAP of:
1 Rope Climb
3 Double DB Snatch (20/35#)
5 Renegade Pushups (20/35#)
50′ DB Front Rack Walking Lunge (20/35#)
ii) 15 Minute AMRAP of:
2 Wall Walks
6 Ring Dips
10 Box Hops (24/30″)
Accessory
Partner Shuttle Sprints (1↑5↓1)
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#)
River City Strength and Conditioning 