“TRIFECTA”
Gymnastics
Accumulate 2min of:
Handstand hold
False grip hang
Front planche
5 rounds for time:
1 rope climb
10 v-ups
10 push ups
Weightlifting
Power snatch
5-5-3-3-3-1-1-1-1
Firebreathers
“JOSIE”
For time:
**Wearing a 20lbs vest**
1mile run
Then
3 rounds of:
30 burpees
4 power cleans 155/105
6 front squats 155/105
Then
1mile run
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
CrossFit Games Open 19.5
For time:
33-27-21-15-9
Thrusters 95/65
Chest to bar pull ups
Timecap: 20min
Scaled
For time:
33-27-21-15-9
Thrusters 65/45
Jumping pull ups
Timecap: 20min
Strength
Snatch waves
3 sets
3-2-1
METCON
For time:
21-15-9
Overhead squats 95/65
Chest to bar pull ups
Lite/beginners
Skills
Power snatch
3-3-3-3-3
For time:
21-15-9
Overhead squats 75/55
Pull ups
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch high pulls 5×3
Gymnastics
30 strict ring dips
Core
3 rounds for time:
15 GHD sit ups
15 back extensions
Skills/conditioning
12min EMOM alt min
30 double unders
20ft handstand walk
Scale option: treat each minute as deliberate practice time for both movements
METCON
For time:
40-30-20-10
Wall balls 20/14
10-20-30-40
Burpees
Lite/Beginners
For time:
30-20-10
Wall balls
10-20-30
Burpees
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Clean grip sots press 5×5
Gymnastics
Negative pull ups 5×5
Core
20 strict toes to bar
For time:
21-15-9
Bike cals
Dumbbell thrusters 50/35
Skills
The rope climb
METCON
7 rounds for time:
1 rope climb
7 hang squat cleans 155/105
7 handstand push ups
Lite/beginners
7 rounds for time:
3 ground to standing rope pulls
7 hang squat cleans 75/55
7 push ups
Maintenance/mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of front planche
Core
L-sit hold 3xmax
Strength
Jerk waves
3 sets
3-2-1
Note: Same as last week, build up to a heavy single and back down for the next set. This is not meant to be a PR format
METCON
For time:
50cals row
50 toes to bar
50 dumbbell snatch 50/35
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch grip sots presses 3×5
Gymnastics
Rope pulls 3xmax
Core
50 GHD sit ups
Teams of 2 (same or opposite sex)
5 rounds for time:
10 partner deadlifts 365/255
15 synchronized box jump overs 24/20
20 lateral med ball toss 15ft 20/14
Note: Bar at 305 with a female bar and use a 14lbs ball if opposite sex teams
“TRIFECTA”
Gymnastics
Handstand walk/handstand practice 10min
Accumulate 1min of:
Bottom dip hold
False grip hold
L-sit hold
METCON
3 rounds for time:
15 pistols
10 toes to bar
5 wall climbs
Weightlifting
5 sets
1 hip snatch
1 hand snatch
1 snatch
5 sets
1 hip clean + push press
1 hang clean + push jerk
1 clean + split jerk
Firebreathers
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20/14 pound ball
75/55 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20 inches
75/55 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
CrossFit Games Open 19.4
For total time:
3 rounds
10 power snatch 95/65
12 bar facing burpees
Rest 3min
3 rounds
10 bar muscle ups
12 bar facing burpees
Timecap 12min
Scaled
For total time:
3 rounds
10 snatches 65/45
12 bar facing burpees
Rest 3min
3 rounds
10 chin over the bar pull ups
12 bar facing burpees
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Maintenance/Mobility
Romwod
