Strength
E2M10M (5 sets)
Thrusters

12-9-6-3-1

*Build to max for each sets

METCON

8min AMRAP

30 double unders
10 kettlebell snatch 53/35

Note: Kettlebell snatch are 5 per side

Lite/beginners

8min AMRAP

30 single unders
10 dumbbell snatch 35/25

Accessory work
Dumbbell lateral raises 3×10

Weightlifting
Hang power cleans
3-3-3-3-3

Gymnastics
Handstand walk 10min practice

Core
5 sets
15 GHD sit ups
15 back extensions

Conditioning

For time:

30 shuttle runs 25ft
30 wall balls 20/14
30 abmat sit ups
30 cals row
30 burpees
30 box jumps 24/20
30 shuttle runs 25ft

Accessory work
Shoulders of steel
Handstand hold 2min

Weightlifting
Power snatch
5-5-5-5-5

Drops allowed

Gymnastics
20 strict knees to elbows

Core
Barbell good mornings 3×10

Teams of 2

For time:

27-24-21-18-15-12-9-6-3

Thrusters 95/65
Row cals

*Share the reps as needed

“TRIFECTA”

Gymnastics

Bar/ring muscle up practice 10min

Handstand walk practice 10min

METCON

For time:
21-15-9

Strict ring dips
V-ups

Weightlifting

Snatch complex
5 sets
1 snatch grip deadlift
1 hang squat snatch
1 snatch balance
1 overhead squat

Clean and jerk complex
5 sets
1 clean grip deadlift
1 hang squat clean
1 front squat
1 jerk

Firebreathers

“LYNNE”

5 rounds for reps:

Bodyweight bench press
Pull ups

*rest as needed between sets

CrossFit Games 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, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes.

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