Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes
Back Squat
Every 90 seconds, for 6 rounds:
10 reps of back squats at moderate weight.
4 Rounds (For Time):
200m Run
10 Pull Ups
30 Air Squats
“After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
FITNESS
“After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
45 Single Unders
Cool Down: 10 Min Easy Bike/Row
Clean (Power or Squat)
Build to a Heavy Single
12-15 minute window to establisha heavy singe of a clean variation,
either a power clean or a squat clean.
Conditioning
"Elizabeth"
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
6 Rounds of:
1 min Row for Calories
1 min Burpees
1 min Ring Row
1 min Rest
3 Rounds
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Strict Chest To Bar Pull Ups (30/24)
- Rest 3 mins b/t sets -
- 7 min time cap per round -
Partner workout (one partner works at a time)
For time:
50 box jump burpees
100 American kettle swings
150 ab mat sit ups
200 meter run (each)
150 ab mat sit-ups
100 American kettle swings
50 box jump burpees
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb./35-lb, dumbbell, 24-in./20-in, box
Time cap: 10 minutes
Bench Press
4x12
4 Rounds (For Time)
10 Dips
20 Slam Balls
30 Ab-Mat Sit Ups
5 Rounds, On the 4:00:
9 Power Cleans (165/115)
12 Pull Ups
21/15 Calorie Bike
EMOM x 20
Min 1: 30 sec Sled Push
Min 2: 15 Burpees
Min 3: 25 sec Battle Rope
Min 4: 200m Row
Midline
3x12 Reverse Snow Angels
3x15 V-Ups
21-18-15-12-9-6-3
KB Front Rack Lunges (Total) (35/26)
Kipping Handstand Push Ups
100m Run in between each round
For Time: (With a Partner)
400m Run with Slam Ball
4 Rounds
40 Ball Slams (20/10)
4 Tire Flips
40 Ring Rows
4 Rope Climbs
400m Run with Slam Ball
CROSSFIT OPEN WORKOUT 19.2
MEN
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
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 lb.
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 lb.
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 lb.
Stop at 20 minutes.
WOMEN
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.
Stop at 20 minutes.
Deadlift
5-4-3-2-1
Sets should get progressively heavier. Start around 75%
Rest 2-4 minutes between sets
15 min EMOM (3 Rounds)
1- 15 Deadlifts (135/95)
2- 200m Run
3- 5 Toes to Bar + 10 DB Snatch (50/35)
4- 50' Handstand Walk /75' Bear Crawl
5- Cal Bike (12/9)
Hero WOD
"Chris Kyle"
3 Rounds for Time
40 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-ups (feet on 24/18 in box)
Strength
Heavy Turkish Get Up
Every Minute on the Minute x 10
One heavy turkish get up on the minute for a total of 10 rounds,
with 5 turkish get ups each side.
Spend A Buck
5 rounds of:
40 Double Unders
30 Abmat Sit-ups
20 Renegade Rows @ 50/35
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Air Squats
20/15 Cal Bike (Performance)/ 15/10 Cal Bike (Fitness)
20 Walking Lunges (35/25)
400 Meter Run
*Athletes should be finishing the round with time remaining.
Metcon (AMRAP - Reps)
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -
Metcon (AMRAP - Reps)
AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -
Metcon (AMRAP - Reps)
AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
In teams of three, complete three rounds each of:
200 Meter Run
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
*30 Min Cap*