February 24th - March 2nd 2019

Monday

 Iron

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Pull-Ups x 6-8 reps @ 2110
Station 2 – Handstand Walk 60ft (30/30) Rx+; Handstand Wall Runs 5/3 Rx
Station 3 – Elevated Ring Row x 12-15 reps @ 2111
Station 4 – Rest

Performance

Metcon (Time)

3 Rounds for time:
30/20 cal Assault Bike
21 American Kettlebell Swings 2/1.5 Rx+; 1.5/1 Rx
12 Pull Ups CTB Rx+

Fitness

Metcon (Time)

3 RFT
25/17 cal AB
21 Russian Kettlebell Swings 1.5/1 pood
12 Jumping Pull Ups

Tuesday

Iron

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –

Performance and Fitness

Metcon (3 Rounds for reps)

Against a 3-minute running clock…
500 meter Ski or 400m Run
Max Reps of Box Jump-Overs 30/24″ Rx+; 24/20" Rx

Rest 3 minutes, and complete a total of 3 sets.

Wednesday

Performance

Metcon (Time)

FT:
27-21-15-9
Toes-to-bar
Kipping HSPU
Double Under 35 reps

Fitness

Metcon (Time)

FT:
27-21-15-9
AB Mat Sit Ups
Push Ups

Double Under 20 reps Rx+; Single Unders 45 reps Rx

Thursday

Performance and Fitness

Metcon (2 Rounds for time)

0-15 min
6 RFT
Run 200m
100ft Suitcase Carry + Waiter’s Carry**
Row 12/9 cals

15-30 min
6 RFT
Assault Bike 15/12 cals
15 reps GHD HIp Extension

50ft Walking Lunge

Friday

Iron

Every 90 seconds, for 15 minutes (10 sets) of:

Power Snatch + Overhead Squat 1.1+1 @65-70%

 

Saturday 

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54)

(AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+)

(AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+)

(AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:


25 Sit-ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Ryan Thompson