Strength
E2M10M (5 sets)
Thrusters
12-9-6-3-1
*Build to max for each sets
METCON
8min AMRAP
30 double unders
10 kettlebell snatch 53/35
Note: Kettlebell snatch are 5 per side
Lite/beginners
8min AMRAP
30 single unders
10 dumbbell snatch 35/25
Accessory work
Dumbbell lateral raises 3×10
Weightlifting
Hang power cleans
3-3-3-3-3
Gymnastics
Handstand walk 10min practice
Core
5 sets
15 GHD sit ups
15 back extensions
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.
