2.18.19-2.23.19

Monday 

Performance

Metcon (Time)

FT
20,18,16,12,8,6,4
T2B
One Arm KB/Db Push Press 32.24kg Rx+; 50/35#
Box Jump Overs 30/24" Rx+; 24/20

Fitness

Metcon (AMRAP - Reps)

15 min AMRAP
21,18,15,12,8,6,4
Hanging Knee Raise
Db Push Press 35/20#

Box Step Ups

Tuesday

 Iron

Metcon (4 Rounds for time)

Every 4 min x 20 min (5 sets)
Assault Bike 12/8 cals
Hang Power CleanSet 1– 135/85# x 12 reps;
Set 2– 155/105# x 10 reps
Set 3– 185/125# x 8 reps
Set 4– 205/140# x 6 reps
Set 5– 225/155# x AMRAP

Wednesday

 Iron

A1: Front Rack Lunge (4 sets x16-20 reps; Alternating Reverse Lunges)

Rest 90 seconds; then perform A2; build in load

A2: Weighted Pull-ups (4 sets x 4-6 reps)

Tempo @2110; rest 90 sec and switch to A1

Performance

Metcon (Time)

FT
30/20/10
Wall Ball Shots 30/20#
9/7/5
Bar Muscle Up Rx+; CTB Pull Up x 2 Rx
Then
100 cal Row

Fitness

Metcon (Time)

FT
30/20/10
Torpedo Dumbbell Thrusters 35/20#
15/12/9
Ring Rows
15/12/9
Push Ups
Then
75 cal Row

Thursday

 Iron

Bench Press (Every 90 seconds, for 12 minutes (8 sets) x 3 reps)

Tempo  @ 30X1
@70-75% of 1RM

Build

Metcon (No Measure)

3 sets NFT
Seated Unsupported Db Press 3-4 reps
Bat Wings x 10 reps

Friday

Performance and Fitness

Metcon (3 Rounds for time)

0-12 Min
5 RFT
12/9 cal Bike
6 D-ball Over Shoulder 100/70 Rx+; 70/50 Rx

12-24 Min
5 RFT
15/12 cal Row
100ft Farmers Carry 165/115# per hand Rx+; 115/70# per hand

24-36 min
5 RFT
200m Run

10/7 cal Ski

Saturday

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

Ryan Thompson