WOD

Friday


19.2 https://games.crossfit.com/workouts/open/2019/2  

Thursday


Thursday  Clancy Teams of 2 5 Rounds for Time 500m Row 18 Thrusters 95/65 24 Back rack lunge steps 95/65 30/24 cal bike *reps and distance split evenly

Wednesday


Wednesday Strength EMOM 5 3 Power Snatch Conditioning Black Hawk 10 Rounds for Time 5 Chest to Bar pull-ups 5 Power Snatch 115/85 15 Sit-ups 5 Handstand push-ups *EMOM 20 Double unders Or 30 singles *25 min time cap Accessory Valslide lateral lunge 4x6/leg IYTW 4x3

Tuesday


Tuesday Strength Front Squat 6-6-4-4-2-2 Conditioning Gollum Amrap 12 12 Power Clean 155/105 12 T2B 12 Burpee over Bar Core Suitcase Carry 4x300’

Monday


Monday Strength Deadlift 8-8-8-4-4-4 Conditioning Jackflash 3 Rounds for Time 15 Box Jump 24/20 15 DB Goblet Squats 50/35 15 DB Snatch 50/35 Accessory Banded strict Press 3x20 DB hammer curls 3x15

Sunday


Endurance Sprocket 10 Rounds for Time 15 Plate ground to overhead 35/25 10 Burpees 15 sit-ups 10 Push-ups 15/12 calorie Row/Bike 9:30 Atlas 10-1 Body weight bench press Strict pull-up *200m run/row after each set

Friday


OPEN WOD 1 19.1 15 min AMRAP 19 Wall Ball (20/14) 19 Cal row

Thursday


Teams of 2 AMRAP 7 2×150’ farmers carry 70/53 20 Goblet squats 70/53 -rest 2 minutes- AMRAP 7 2x 100’ prowler Push 50/30 30 walking lunges -rest 2 minutes- AMRAP 7 2x100m sprint 40 jump lunges

Wednesday


Wednesday Strength Bench Press 5-5-5-3-3 Conditioning Open workout 14.1 Amrap 10 30 Double unders 15 Power snatches 75/55 Accessory 1:1 work/rest 10-20-30-40-50-40-30-20-10 Calorie Row

Tuesday


Tuesday Strength 3x max pull-ups (no more than 15) Conditioning Branson 4 Rounds for Time 8 Burpee over rower 15/12 Calorie Row 15 T2B 8 Deadlift 315/205 Core 3x15 v-ups 3x15 GHD sit-ups 3x15 hip thrusts

1 2 3 4 5 107