E2M10M (5 sets)
5 back squats
60/65/70/75/80% of 1RM
METCON
5 rounds for time:
10 handstand push ups
50 double unders
TImecap: 15min
Firebreathers
Strict handstand push ups
Zeus rope double unders
Lite
Push ups
Single unders
PYRO WEIGHTLIFTING
Muscle snatch
3-3-3-3
Power snatch
3-3-3-3
Snatch
3-3-3-3
*drops allowed
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
10rds (work/rest ratio 1:1)
Row 10cals
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support swings 3×8
Core
Hanging L-sit 3xmax
The 2020 CrossFit Games Open is approaching fast. Lets use this as a prep. Video your workout or have somebody judge you.
14.3
8min AMRAP
10 deadlifts 135/95
15 box jumps 24/20
15 deadlifts 185/135
15 box jumps 24/20
20 deadlifts 225/155
15 box jumps 24/20
25 deadlifts 275/185
15 box jumps 24/20
30 deadlifts 315/205
15 box jumps 24/20
35 deadlifts 365/225
15 box jumps 24/20
Lite
135/95 155/105 185/135 225/155 245/165 275/195
Note: Jump ups and step ups allowed
Maintenance/recovery
10min
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Tabata air bike
Weightlifting
Snatch press 3×5
Gymnastics
Strict ring dips 3xmax
Core
3 sets
15 GHD sit ups
15 hip extensions
