CROSSFIT

Strength

Front Squat 5-5-4-4-3-3 (Ascending Weight)

MetCon

14 Minute AMRAP of:

25′ DB FR Lunge Walk (35/50#)

8 DB Power Cleans (35/50#)

3 Bar Muscle Ups

9am-12pm – Open Gym

9am – Plyometrics – Vertical/Lateral Jumps – Coach Clare

10am – Technique & Movement – Kipping/T2B – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean Pulls/Cleans/Back Squats – Coach Clare

CROSSFIT

Strength

Deadlift 5-5-3-3-1-1-1

MetCon

12-9-6-9-12 For Time of:

Front Squats (65/95#)

BF Burpees

Situps

*50 Double Unders After Each Round*

CROSSFIT

CrossFit Games Open 19.2

MetCon

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#)

CROSSFIT

Strength

TnG Push Press 5-5-4-4-3-3 (Ascending)

Lift (Mechanics)

EMOTM 8 Minutes of:

Split Jerk (2)

MetCon

21-15-9 For Time of:

Calorie Row

GHDSU OR Weighted Situps

CROSSFIT

MetCon

i) 9 Rounds For Time of:

5 Deadlifts (125/185#)

5 Deficit HSPU

5 Hang Power Cleans (105/155#)

5 Deficit Pushups

ii) For Time:

50 Back Squats (125/185#)

*Every Racked Bar = 75 Double Unders*