March 11th — March 17th, 2019

Monday

Iron

Every 3 minutes for 18 min:
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

 

Performance and Fitness

Metcon (AMRAP - Reps)

EMOM 16
Station 1—  Wall balls - 15 reps 30/20; 20/14
Station 2 —Strict pull up x 8-10  Rx+;  4-6 Rx or banded
Station 2– AB cals  15/12 Rx +; 12/9 cal Rx

Rest 1 min

 

BuiltWith Sweat 

Metcon (Time)

5 Cycles for time:
torpedo squats 50, 40, 30, 20, 10
15 burpees

rest 1 minute between cycles

 

Tuesday

Performance and Fitness

Metcon (2 Rounds for reps)

10 min @ 80%:
15 Box Jump Step Down 24/20"
Row 300/250m
10 GHD Sit Ups **

rest 5 min

10 min @ 80%:
5 T2B** Rx+; 5 Hangin Knee Raises Rx **
10 Push Ups
15 KB Swings 32kg,/24kg Rx+; 24/16kg Rx

** Increase reps x 2 each round  

BuiltWith Sweat 

Metcon (5 Rounds for reps)

45 seconds on/ 45 seconds rest x 5 cycles (30 min)
row for cals
jump rope
ski for cals

bike for cals

 

Wednesday

Iron

Every 2 min x 16 min (8 sets)
Run 200m
1 Squat Snatch 75-80% 1RM

Performance and Fitness

Metcon (2 Rounds for time)

In 4 min Complete
20 Power Snatch 95/65 Rx+; 75/55 Rx
20 Burpees Over the Bar

R4 Mins

In 4 min Complete
14 power snatch 135/85 Rx+; 95/65 Rx

14  burpee over bar

BuiltWith Sweat 

Metcon (AMRAP - Rounds and Reps)

20 minute amrap:
15 box jump step down or 16 step ups
12 DB push press 35/20 per hand
20 Ab mat sit ups

 

Thursday

Performance and Fitness

Metcon (Time)

6 rounds for time
250m Ski
500 m row
250m Ski

50 DU / 70 singles

 

BuiltWith Sweat

5 cycles for total time:
run 400/200m
10 ring rows
bike 8/6 cals
3 wall walks or 60 ft bear crawl

rest 2 min between cycles

 

Friday

Performance and Fitness

Metcon (AMRAP - Rounds)

EMOM 32 min
Station 1– 1/1 TGU 2/1.5 pood Rx+; 1.5/1 pood Rx
Station 2– L-Sit Hold 20 second
Station 3– Bike 14/10 cal
Station 4– Front Leaning Rest 30 seconds

Max Score is 32 if all rounds are complete

 

BuiltWith Sweat 

Metcon (Time)

5 cycles for time:
Row 500m
9 Kb Deadlifts 2/1.5 pood
12 Torpedo hang squat cleans 50/35#

Saturday

Iron

A: Muscle Snatch (Build to a heavy single)

B: Power Snatch (Drop 10% from A and then build to heavy single)

Performance

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)

3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chest-to-bar pull-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Fitness

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)

3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)

3 rounds of:
 10 snatches 45lb/35lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 jumping chest-to-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Ryan Thompson