Partner WOD
Accumulate 200 calories on the bike. While one partner is on the bike, the other completes 10 thrusters, then switch until 200 calories are completed.
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