22
02 '19
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 rope climbs
6 strict handstand push ups
*Alternate each minute. Minute 1: rope climbs. Minute 2: Handstand push ups
5 rounds for time:
3 low ring muscle ups
3 ring dips
6 weighted pistols 35/25
Weightlifting
3 sets
10 touch and go clean and jerks
*No drops
Back squats
10-10-10
Firebreathers
“CANDY”
5 rounds for time:
20 pull ups
40 push ups
60 squats
22
02 '19
2019 CrossFit Games Open 19.1
Rx
15min AMRAP
19 wall balls 20/14
19 cals row
Scaled
15min AMRAP
19 wall balls 14/10
19 cals row
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Hang clean and jerks
3-3-3-3-3
*No drops
Gymnastics
Strict handstand push ups 3xmax
Core
3 sets
15 GHD sit ups
15 back extensions
