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.
Strength
Front squats
3-3-3-3
Jerk
3-3-3-3
Note: Technique and mechanic focus
METCON
5min AMRAP
5 Deadlift 225/155
5 bar facing burpees
Lite/beginners
Bar at 165/115
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
Snatch balance
5-4-3-2-1-1-1-1
Snatch high pulls @80% of 1RM
3-3-3-3
Gymnastics
Accumulate 2min of:
Ring support hold
Core
20 strict knees to elbows
Conditioning
10min EMOM alternating minute
1min 15/12 cals row
1min 8 box jumps 30/24
METCON
8min AMRAP
10 bodyweight power cleans
30 wall balls
Maintenance/mobility
5min
Accessory work
Crossover symmetry 3 movements
Weightlifting
Hang power snatch
3-3-3-3
Snatch balance
3-3-3-3
Gymnastics
Accumulate 90sec of:
Bottom ring dip support hold
Core
GHD barbell paddling 3xmax
Skills
Ring muscle up technique 10min
METCON
For time:
30 muscle ups
EMOM 8 burpees
*Does not start with burpees. Only after the first minute
Lite/beginners
30 pull ups
EMOM 8 burpees
Accessory work
Shoulders of steel
Arnold press 3×6
Weightlifting
Hang squat clean and jerk waves
3 sets
5-4-3-2-1-1
*Drops allowed. Build up the weight and reset between sets. Stay at the same weight for each sets or adjust as needed
Gymnastics
Front planche hold 5xmax
Core
15 strict toes to bar
10 rounds for time:
200m row
30sec rest between rounds
METCON
For time:
100 double unders
20 burpees over the rower
750m row
80ft single arm overhead walking lunges 50/35
750m row
20 burpees over the rower
100 double unders
*Lunges: 20ft lengths x 4. Switch arm as needed but only after 20ft lengths
Timecap: 20min
Scaled
For time:
100 single unders
15 burpees over the rower
500 m row
80ft walking lunges
500m row
15 burpees over the rower
100 single unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements 3×10
Weightlifting
Power snatch waves
3 sets
5-4-3-2-1-1
Drops allowed. Pick something challenging for each sets. Reset the weight after each sets. You can go fixed or increase. Go with how you feel.
Gymnastics
Rope pull ups 3×8
Core
L-sit hold 5xmax
