AM PART A Deadlift 5 set of 3 - Every 2 minutes - Start at approx. 80% of 1RM - PART B 3 Rounds for time 20 Kettlebell Snatch (24/16) 5 Wall Walks 20 Box Jumps (24/20”) PM...
PART A 5 Rounds: 200m Run 3 Strict Pull-ups 6 Pushups 9 Kettlebell Swings (24/16) 12 Air Squats 15 AbMat Sit-Ups PART B 3 Rounds 20 Monster Walk Steps 10 Banded Seated Row with 3 second hold with shoulder...
PART A 3-Position Pausing Power Clean Build to a Heavy Complex: 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for a 2 Count at the Knee and in the Catch. PART B 5 Rounds:...
PART A Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90% PART B For Time: 75 Wallballs 400m Run Directly Into... 6-9-12-15: Chest to Bar Pull-Ups Handstand Push-ups...
AM For time 21 - 15 - 9 Row Calories Front Squats (43/30) 15 - 12 - 9 Toes to Bar Hang Cleans (43/30) 12 - 9 - 6 Lateral Bar Burpees Thrusters (43/30) PM CrossFit Open Workout 19.1...
PART A 3 Rounds for quality 10 Scarecrows 20 Barbell Good mornings 20 Cossack Lunge PART B 3 Rounds for time 400m Run 21 Dumbbell Box Step Overs (24/20”) & (22.5/15kg) 21 DB Hang Clean and Jerks (22.5/15)
PART A Deadlift 5-4-3-2-1 Start at approx. 75% 1Rm and build 5% load each set Rest 2 minutes between sets PART B AMRAP 15: 60 Double Unders 30/21 Calorie Bike 10 Push Jerks (165/110)