Low Bar Back Squat
3-3-3-3-3-3
Accessory
4 Rounds for Quality
5 High Box Jumps
10 Banded Russian Kettlebell Swings
2019 02 06
For Time:
160 Double Unders
16 Overhead Squats 115/75
26 Pull-ups
120 Double Unders
12 Overhead Squats 115/75
22 Chest to Bar Pull-ups
80 Double Unders
8 Overhead Squats 115/75
18 Bar Muscle Ups
Intermediate & 55+ RX
For Time:
160 Double Unders
16 Overhead Squats 95/65
26 Pull-ups
120 Double Unders
12 Overhead Squats 95/65
22 Pull-ups
80 Double Unders
8 Overhead Squats 95/65
18 Chest to Bar Pull-ups
Beginner
Single Unders
OHS 55/35
Jumping Pull-ups
Jumping Chest to Bar
2019 02 05
CrossFit Games Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box
Time cap: 20 minutes
2019 02 04
27-21-15-9
Power Cleans 95/65
Wall Balls 20/14
Intermediate & 55+ RX
27-21-15-9
Power Cleans 75/55
Wall Balls 14/10
Beginner
21-15-9
Power Cleans 45/35
Wall Balls 10/6
2019 02 03
CrossFit Games Open Workout 16.1
AMRAP 20 Minutes:
25 ft Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25 ft Overhead Walking Lunge
8 Chest-to-Bar Pullups
2019 02 01
4 Rounds for Time
20 Box Jumps 24″/20″
10 Squat Cleans 135#/95#
20 Weighted Sit-ups 50#/35#
Intermediate & 55+ RX
4 Rounds for Time
20 Box Jumps 24″/20″
10 Squat Cleans 95#/65
20 Weighted Sit-ups 35#/25#
Beginner
4 Rounds for Time
20 Box Jumps and Step Downs
10 Squat Cleans 75#/55#
20 Weighted Sit-ups 25#/15#
2019 01 31
5:00 AMRAP
6 Power Snatches (75#/55#)
12 SA DB Hang C&J (50#/35#)
2:00 Rest
5:00 AMRAP
100′ Shuttle Sprint
5/3 Strict Pull-ups
Intermediate & 55+ RX
Same
Beginner
5:00 AMRAP
6 Power Snatches (55#/35#)
12 SA DB Hang C&J (25#/15#)
5:00 AMRAP
100′ Shuttle Sprint
5 Ring Rows or Seated Pullups
2019 01 30
30:00 EMOM
1) 10 WB (20#-10’/14#-9′) + 5 Burpees
2) 10/7 Cal AAB
3) 20 Kettlebell Swings 53#/35#
Intermediate & 55+ RX
Same
Beginner
21:00 EMOM
1) 10 WB (14#-9’/10#-9′) + 3 Burpees
2) 7/5 Cal AAB
3) 20 Kettlebell Swings 35#/26#
2019 01 29
Strict Press 5-3-3-3-1-1-1
*Establish a heavy strict press for the day
Accessorize
4 Rounds for Quality
12 Bent Over Rows
10 KB Single Leg RDLs
8 Cossak Squats
:30 Plank
2019 01 28
MidAtlantic Team Qualifier Workout 19.2
With a Partner
10:00 AMRAP
100 Double (split between the two however you would like)
25 Synchro Toes to Bar
30 DB Squat Cleans 50#/35# (split between the two however you would like)
Intermediate & 55+ RX: DBs 35#/25#
Beginner DBs: 25#/15# (20 Reps)
Hanging Knee Raises
2019 01 27