CROSSFIT

Lift

Power Snatch 2-2-2-1-1-1 (Ascending)

MetCon

6 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Rest

30s Ring Muscle Ups

30s Rest

30s Hang Power Cleans (105/155#)

30s Rest

CROSSFIT

Strength

Front Squat 7×2 (Ascending)

MetCon

2 Rounds For Time of:

18 Burpees

18 DB S2OH (35/50#)

18 Box Overs (20/24″)

CROSSFIT

CrossFit Games Open 19.5

MetCon

33-27-21-15-9 For Time of:

Thrusters (65/95#)

CTB Pullups

*20 Minute Time Cap*

CROSSFIT

Lift (Mechanics/Light Weights)

i) EMOTM 10 Minutes of:

Snatch Deadlift (3) + Power Snatch + OH Squat (2)

ii) EMOTM 10 Minutes of:

Snatch Pull (2) + Power Snatch + Snatch Balance (2)

iii) EMOTM 10 Minutes of:

Snatch High Pull (2) + Squat Snatch (2)

Accessory

Seated Box Jump 5×5 (Ascending Heights) –> Compare To Last Week

CROSSFIT

MetCon

i) 8 Rounds For Time of:

3 Deadlifts (225/315#)

3 Strict HSPU

ii) 6 Rounds For Time of:

6 S2OH (105/155#)

6 Pistol Squats

Accessory

EMOTM 10 Minutes of:

Odd: 100′ KB Farmer Carry (1.5/2 Pood)

Even: 25′ Handstand Walk