“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
