Dave Rochon

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

“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

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