“TRIFECTA”

Gymnastics

Accumulate 2min of:
Handstand hold
False grip hang
Front planche

5 rounds for time:

1 rope climb
10 v-ups
10 push ups

Weightlifting

Power snatch
5-5-3-3-3-1-1-1-1

Firebreathers

“JOSIE”

For time:

**Wearing a 20lbs vest**

1mile run

Then

3 rounds of:

30 burpees
4 power cleans 155/105
6 front squats 155/105

Then

1mile run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

CrossFit Games Open 19.5

For time:

33-27-21-15-9

Thrusters 95/65
Chest to bar pull ups

Timecap: 20min

Scaled

For time:

33-27-21-15-9

Thrusters 65/45
Jumping pull ups

Timecap: 20min

Strength

Snatch waves
3 sets

3-2-1

METCON

For time:

21-15-9

Overhead squats 95/65
Chest to bar pull ups

Lite/beginners

Skills

Power snatch
3-3-3-3-3

For time:

21-15-9

Overhead squats 75/55
Pull ups

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
Snatch high pulls 5×3

Gymnastics
30 strict ring dips

Core
3 rounds for time:
15 GHD sit ups
15 back extensions

Skills/conditioning

12min EMOM alt min

30 double unders
20ft handstand walk

Scale option: treat each minute as deliberate practice time for both movements

METCON

For time:

40-30-20-10
Wall balls 20/14
10-20-30-40
Burpees

Lite/Beginners

For time:

30-20-10
Wall balls
10-20-30
Burpees

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10

Weightlifting
Clean grip sots press 5×5

Gymnastics
Negative pull ups 5×5

Core
20 strict toes to bar

For time:

21-15-9

Bike cals
Dumbbell thrusters 50/35

Skills

The rope climb

METCON

7 rounds for time:

1 rope climb
7 hang squat cleans 155/105
7 handstand push ups

Lite/beginners

7 rounds for time:

3 ground to standing rope pulls
7 hang squat cleans 75/55
7 push ups

Maintenance/mobility

10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
30 barbell split jerks

Gymnastics
Accumulate 1min of front planche

Core
L-sit hold 3xmax

Strength

Jerk waves

3 sets
3-2-1

Note: Same as last week, build up to a heavy single and back down for the next set. This is not meant to be a PR format

METCON

For time:

50cals row
50 toes to bar
50 dumbbell snatch 50/35

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
Snatch grip sots presses 3×5

Gymnastics
Rope pulls 3xmax

Core
50 GHD sit ups

Teams of 2 (same or opposite sex)

5 rounds for time:

10 partner deadlifts 365/255
15 synchronized box jump overs 24/20
20 lateral med ball toss 15ft 20/14

Note: Bar at 305 with a female bar and use a 14lbs ball if opposite sex teams

“TRIFECTA”

Gymnastics

Handstand walk/handstand practice 10min

Accumulate 1min of:
Bottom dip hold
False grip hold
L-sit hold

METCON

3 rounds for time:

15 pistols
10 toes to bar
5 wall climbs

Weightlifting

5 sets
1 hip snatch
1 hand snatch
1 snatch

5 sets
1 hip clean + push press
1 hang clean + push jerk
1 clean + split jerk

Firebreathers

“Zeus”

Three rounds for time of:

30 Wall ball shots, 20/14 pound ball
75/55 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20 inches
75/55 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

CrossFit Games Open 19.4

For total time:

3 rounds

10 power snatch 95/65
12 bar facing burpees

Rest 3min

3 rounds

10 bar muscle ups
12 bar facing burpees

Timecap 12min

Scaled

For total time:

3 rounds

10 snatches 65/45
12 bar facing burpees

Rest 3min

3 rounds

10 chin over the bar pull ups
12 bar facing burpees

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Maintenance/Mobility
Romwod

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