CrossFit – Fri, Jan 20
Warm-Up
Warm-Up
AMRAP x 3 MINUTES
3 Empty Barbell Strict Press (option to add in some elbow punches)
3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows
3 Scap Pull-Ups + 3 Kip Swings
Into…
AMRAP x 3 MINUTES
4 Bodyweight Lunge-Lunge-Squats
4 Hang High Pulls + 4 Hang Muscle Cleans
8 Ring Rows
Strength – All
Power Clean (8-6-4-8-6-4*)
Workout – Performance
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
(Score is Time)
KG BB: (42.5/30)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.
Workout – Fitness
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
(Score is Time)
KG BB: (30/20)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 3 of 7 (Oly Cycle)
(Score is Weight)