Saturday

Conditioning

A.Teams of 3
Waterfall Style - P1 goes, then P2, then P3...
5 Rounds for time: 
-10x Power Clean @95/65# [DB or BB]
-100m Run [Hard]
-10x Pull Ups
-150m Row

F: DB Power Clean
P: As Rx
S: 135/95# + CtB Pull Ups or 5x Muscle Up

Finisher
In 5:00, accumulate Max cals...
-Rower
or
-Airbike

Score is total combined Calories
[Rotate as needed]

Friday

Conditioning

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

• 25 toes-to-bars

• 50 double-unders

• 15 squat cleans (weight #1)

• 25 toes-to-bars

• 50 double-unders

• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars

• 50 double-unders

• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars

• 50 double-unders

• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

*20 min cap

F: Hanging Knee Raise + Single Unders

Male 95/115/135/155/185

Female 55/75/95/115/135

P/S: Male 135-185-225-275-315

P/S: Female 85-115-145-175-205

Wednesday

Strength

A. Squat Snatch:
One set every 2 min for 10;
Build to a tough set of 3 reps
touch & go

F. Hang Power Snatch + OHS 3+3
P/S. As Rx; build to moderate

Conditioning

B. 12 min AMRAP
12x Hand Release Push Up
12x DB Front Rack Lunge [6x each leg]
12x DB Power Snatch [6x each arm]
rest

F. Light unbroken
P: 50/35
S. 70/50 + HSPU

Tuesday

Strength

A. 10 min Alt EMOM
A1. Front Squat
x5 reps every 30X1 tempo

F. 8, 8, 8, 8, 22X1 tempo; build [can use KB/DB for Goblet Squat]
P/S; 30x1; build to moderate set of 5 reps

A2. Strict/weighted Pull Ups x5
F. Negatives or Partner Assisted x5 [or ring row x8-10]
P. Strict Rx x5 reps; weighted if possible
S. Strict CTB Pull Ups x5; weighted if possible

Conditioning

B. 10 Min AMRAP
10x Front Squat +
10x Push Press +
Double Unders x30

F. 2DB Thruster + 30 Singles
P. 95/65 or lighter
S. 115/85, x50 Doubles

Saturday

Strength

Bx3.‘Optional' -

B1. Single Arm KB Press 3x8-10 each arm rest 30 sec

B2. Single Leg DL/Staggered Stance DL 3x6-8 each leg rest 30 sec

B3. Hollow Body Flutter Kicks 3x60

Conditioning

A. Teams of 2

25 min AMRAP

1000m Ski
[250m then switch] 300’ Dual KB Front Rack Carry  
[150’ then switch]
Run x800m together Wall Walk x10 [5 each]

Friday

Conditioning

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx:

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb ball to 9-ft. target

Scaled:

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

For other scaling options: https://games.crossfit.com/workouts/open/2019

Thursday

Strength

Ax3
A1. Dragonfly x5; slow, rest minimal

A2. Hollow Rocks x10, rest minimal

A3. Turkish Get Up x3 each arm, rest minimal

A4: Row 100m hard, rest minimal

Conditioning

B. 20 min AMRAP
Run 200m or Row 250m 100' Farmers Walk
20x Sit Up
10x Box Jump + step down
10x Back Extension or Supermen
*30 sec after each set

Wednesday

Strength

A. Power Snatch
One set every 2 min for 12 (6 sets); Build to a tough set of 3 reps touch & go Power Snatch

F: Hang Power Snatch x5 for technique, not loading; can sub to DB Hang Power Snatch x5 each arm

Conditioning

B. 10 min AMRAP
6x Burpee
12x Russian KB Swings 53/35
24x Double Unders
*30 sec active rest

F: 6x Burpee + 12x russian kbs light + 75x Single Unders


Tuesday

Strength

Ax4
A1. Front Squat

F: 6-8 reps; 31x1 tempo P/S: 4-5 reps; build to moderate set 21x1 tempo

A2. DB/KB Bench Press x8-10 reps,build

Conditioning

B. 15 min AMRAP;
50x Double Unders
20x Wall ball
10x Burpees
*rest 60 sec active
Goal is similar splits across & minimal breaks

F: 100x Single Unders, 14x Wall Ball, 7x Burpee, rest 30 sec

Monday

Strength

A. Deadlift
one set every 2 min for 10 min:
10x50% 10x60% 6-8x70% 4-6x75% 2-4@80%

F: 8-10 reps all sets @2020 tempo build

Conditioning

B.3 Rounds

4 min AMRAP, 1 min off
250m Row or Ski
10 Hand Release Push Up
8 Shoulder to OH

F. Push Up x8, 2DB StO x8
P. 115/75
S. Ring Dips 135/95

Saturday

Strength

Ax3

A1. Glute Bridge x8; build

A2. 2DB Bench Press x8: Build

Conditioning

B. "Blind Date" In teams of 2 - coach randomly assign teams
15 min AMRAP; Teams of 2: Split Up reps as needed 1 piece of equipment per group/pair
50 Cal Row
50x Single Arm OH Walking Lunge
50x DB Hang Clean + Push Press
50x Push Ups


Friday

Conditioning

20 Minute AMRAP

F: 40x Wall ball  
30x Step Up
30x Hanging Knee Raises or Sit Ups  
20x Ring Row  
20x Burpee
10x DB Power Snatch  
10x Burpee Jumping Pull Up  

P: 50 Wall Balls (20/14)  
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/75)  
20 Jerks (115/75)
10 Snatches (115/75)
10 Burpee Chest to Bar Pull-ups

S: 50 Wall Balls (20/14)
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (155/105)
20 Jerks (155/105)
10 Snatches (155/105)
10 Ring Muscle-Ups

Tuesday

Strength

Ax4
A1. Muscle Snatch x5
F: Hang Muscle Snatch x5 P/S: Build to moderate set

A2. Dynamic Seated Box Jump x5 [+Step Down] all Groups

A3. Turkish Get Up x3 each arm all groups


Conditioning

B. 10 min AMRAP
Dumbbell 14.1
10x 1DB Power Snatch alt arm [Alt Arms - 5x each side] +
30x Double Under

F: 50 Jump Rope Passes
P:50/35#
S: 70/50#