Strength
Power clean waves
3 sets
3-2-1
Note: Same as the power snatch Tuesday. Treat each set separately. Build up from the triples, 2s and singles then bring the weight back down for each set to build back up. The purpose of this is that when you go back down, the weight feels light, the movement snappy and explosive. You won’t PR for this format. Focus on technique and good mechanic.
METCON
5min AMRAP
Burpees over the box 24/20
Note: Not enough burpees were performed yesterday
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Hip snatch 3×5
Gymnastics
30 low rings muscle ups
Core
3 rounds not for time:
15 GHD sit ups
15 back extensions
Skills
Bar/ring muscle ups 10min
METCON
For time:
12-9-6-3-1
Thrusters
Strict pull ups
Thruster ladder
Lite/beginners
75/55 across
Rx
75/55, 95/65, 115/85, 135/95, 155/105
Rx+
115/85, 135/95, 155/105, 175/115, 195/135
Note: If you drop the bar in the thrusters, perform 10 burpees over the bar. If you come off the bar in the pull ups, perform 10 burpees to the pull up bar. Pro tip: Don’t break
Timecap: 10min
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Dumbbell alternating shoulder press 3×10
Weightlifting
Snatch high pulls 5×3
Gymnastics
Accumulate 2min of handstand hold
Core
Weighted back extensions 3×12
Strength
3 sets
Power snatch waves
3-2-1
Note: Wave loading is a systematic loading scheme done within a single workout that entails numerous waves of increased loading intensities to facilitate greater neuromuscular excitation
Example of wave loading but not limited to: Round 1, 50/55/60%. Round 2, 55/60/65%. Round 3, 60/65/70% of 1RM. If any point to start to fail or miss your reps, go down in weight and adjust accordingly.
METCON
2min AMRAP
Devil’s press 50/35
1min rest
2min AMRAP
Dumbbell box step overs 50/35 24/20
1min rest
2min AMRAP
Cals row
Accessory work
Shoulders of steel
Dumbbell reverse fly 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Tabata ring support hold
Core
GHD sit ups 3×15
4 rounds
500m row
1min rest between rounds
Strength/skills
12min EMOM alternating minute
1-2 peg board ascents
25ft sled push 280/205
METCON
3 rounds for time:
5 one arm dumbbell overhead squat right 50/35
10 chest to bar pull ups
5 one arm dumbbell overhead squat left 50/35
10 knees to elbows
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch balance 5×5 tech focus
Gymnastics
Front planche hold 5xmax
Core
L-sit hold on plates 5xmax
Teams of 2:
20min AMRAP
5 rope climbs
10 strict ring dips
15 back squats 225/155
*Share the reps as needed
Lite/beginners
20min AMRAP
5 rope pulls from ground to standing
10 push ups
15 back squats 135/95
*Share the reps as needed
“TRIFECTA”
Gymnastics
For time:
50 strict handstand push ups
Note: Just kidding
Practice front scale for 5 minutes
Practice back scale for 5 minutes
Accumulate 1min of:
Front planche hold
Rope hang hold (Like rope climb grip)
METCON
21-15-9
Knees to elbows
Box jumps 30/24
Weightlifting
5 sets
3 power snatch
3 overhead squats
5 sets
3 power cleans
3 front squats
Firebreathers
For time:
“ANNIE”
50-40-30-20-10
Double unders
Sit ups
right into
“HANG GRACE”
30 hang clean and jerks 135/95
***Whenever you drop the bar, perform 5 bar facing burpees***
Note: BOOM!!!
CrossFit Open Games 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Time cap: 10min
Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Accessory work
Shoulders of steel
Dumbells alternating shoulder press 3×10
Weightlifting
Snatch grip sots press 5×5
Gymnastics
15 low rings muscle ups
Core
Plank hold 1min
Side plank hold 1min per side
Strength
Jerk
2-2-2-2-2
*Technique focus
METCON
5min AMRAP
5 front squats 135/95
5 bar facing burpees
Lite/beginners
Bar at 95/65
Maintenace/mobility
5-10min
Accessory work
Shoulders steel
Crossover symmetry 3 movements x3
Weightlifting
Hip clean 5×3
Gymnastics
Rope pulls 3xmax
Core
Hanging L-sit hold 3xmax
Strength
Overhead squat
5-5-5-5-5
*Build to max
METCON
Death by:
Strict pull up
Note: For this format, start with 1 rep in minute 1. Add 1 rep every minute until you can no longer do all the reps in the time frame. Your score is total reps completed total.
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3-3
Gymnastics
Rope knees to elbow 3xmax
Core
Ring support L-sit hold 3xmax