8.21.19

Wednesday

Push Press 1RM - 15 Minutes

MetCon

CrossFit Games 2019 Event 2

600m Run / 800m Row

66 Double KB Shoulder to Overhead 16/12kg

132 Foot Handstand Walk (3 - 44 foot sections)

True Games Rx must do HSW in 44 foot increments unbroken or start from very beginning.

14:00 Cap

Scaled

600m Run

66 DB Push Press

12 Wall Walks

8.20.19

Tuesday

AMRAP 28

600m Run

15 Toes to Bar

60 Double Unders

15 Box Jumps

8.19.19

Monday

Back Squat 1RM - 20 Minutes

This is what we’ve been training for! #GTBO and fight for that PR!

Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

1@95%

1@98%

1@101%+

MetCon

CrossFit Open 18.2a

For Time

1-2-3-4-5-6-7-8-9-10

DB Front Squats 50/35 lbs

DB Facing Burpee

10:00 Cap

Advanced athletes aim to finish in 4-6 minutes 

Rx Burpee standard - athletes must jump and labd on both feet on all portions of the burpee. Stepping up or over is a No Rep if Rx.

Scaled athletes may step up and over

8.17.19

Saturday

Skill: Pegboard

AMRAP 30

In teams of 2, share workload anyhow

Team 600m Run

60 Devil’s Presses, 50/35#

60 Handstand Pushups

60 Alternating DB Snatches

8.16.19

Friday

Hang Power Clean - Heavy Single - 12 Minutes


MetCon

For Time:

30 Hang Power Clean & Jerk, 135/95#

30 Lateral Burpees

30 Thrusters

Cap: 12min.

8.15.19

Thursday

Snatch+OHS

10min to heavy complex

MetCon

“Not So Nancy”

5 RFT

400m Run

14 Overhead Lunges, 95/65#

Cap: 18min.

8.14.19

Wednesday

Push Press - Heavy Single - 12 Minutes

MetCon

4 Rounds

1min Each

-Cal Row

-HS Walk

-Knees to Elbows

-6th Floor Run

-Rest

8.13.19

Tuesday

Skill: Ring Muscle Up

MetCon

“Open WOD 13.3”

AMRAP 12

150 Wall Balls, 20/14#

90 Double Unders

30 Ring Muscle-Ups

8.12.19

Monday

Back Squat

15min to submaximal single. Goal is 90% for 1-4 sets, time and feel dependent.

AMRAP 10

2-2-2, 4-4-4, 6-6-6, 8-8-8, etc...

AKB Swing, 53/35#

Goblet Step Up*, 53/35# to 24/20”

Burpee Over KB

*One step is one rep.

8.10.19

Saturday

Teams of 3

600m Run

300 Foot Handstand Walk / Wheel Barrel Walk (12x25 foot track) or 24 Wall Walks

600m Run

60 Double KB/Plate OH Walking Lunges

600m Run

90 Burpee Box Overs 30/24”

Athletes may use hands to get over box

8.9.19

Friday

Bro Sesh

20 Minutes To Build to Heavy Deadlift & Bench Press

Athletes alternate between movements building to Heavy by feel.

Recommended Rep Scheme

5@50%, 4@60%, 3@70%, 2@80%, Singles by feel 85%+

MetCon

12 Minutes to Complete

Buy In: Terrible Stair Run

Then For Time

21-15-9

DB Deadlift 50/35lbs

Hand Release Pushup

Max Burpee Muscleups / Pullups in remaining Time

Score 1: Time finishing 21-15-9

Score 2: Number of Burpee Muscleups

8.8.19

Thursday

Oly Work

Build to Heavy Snatch By Feel in 10 Minutes

MetCon

CrossFit Games 2019 Event 1

4 Rounds for Time

400m Run (Out back doors, left on Marin, left on Bay, enter front door)

3 legless rope climbs (start seated on floor)

7 Squat Snatch 185/125 lbs

20:00 Cap

Scaled

400m run

6 seated rope climbs

7 squat snatch you choose weight

8.7.19

Wednesday

Skill: Kipping Handstand Pushup

https://www.instagram.com/tv/ByiDkC1gRL9/?igshid=qmbl5rrptbju

MetCon

75 Handstand Pushups for Time

Starting with and EMOM 20 Double Unders / :20 Struggle Unders

15 Minute Cap

Buyout

5:00 to Accumulate Max Time Dead Hang from Pullup Bar

8.6.19

Tuesday

DME - Hang Power Clean 2RM - 12 Minutes

MetCon

Helton Lite

3 rounds

600m Run

12 DB Hang Squat Cleans 50/35 lbs

12 Burpees

Advanced Athletes Wear Weight Vest

8.5.19

Monday

Strength

Build to Bottoms-Up Front Squat Heavy Single

14 Minutes

https://www.instagram.com/p/Bf9wmUoDX7c/?igshid=1ipukh0dy3zzo

MetCon

2:00 on, 1:00 off for 18 minutes

Alternate Between

A) 20 pistol squats + AMRAP Jumping Air Squats

B) 25 Toes to Bar + AMRAP HR Pushups

C) 30 Cal Row + AMRAP Burpees Over Rower

8.3.19

Saturday

@31heroes 2019 WOD

AMRAP 31 w/ Partner

Partner 1:

8 Thrusters, 155/105 lbs

6 Rope Climbs

11 Box Jumps, 24/20”

Partner 2:

400m Med Ball Run (with sandbag)

8.2.19

Strength

Push Press 2RM - 12 miN

MetCon

4 Rounds

1min Each (EMOM 24)

1) Cal Row

2) DB Box Step Overs, 50/35# 24/20”

3) Abmat sit-ups

4) Ball Over Shoulder*

5) HS Walk / Wall Walks

6)!Rest

8.1.19

Thursday

A) 3 Rounds

:45 on, :15 off

:D-Ball/Double KB Rack Carry

Hollow Rock

Row

B) AMRAP 12

50 Wall Balls, 20/14#

50 Double Unders

10 Bar Muscle Ups

7.31.19

Wednesday 

DME - Back Squat 2RM - 15 minutes 


MetCon

21-15-9

American KB Swing, 53/35 lbs

TTB

Burpee

7.30.19

*Tuesday*

Adult Playtime: Handstand Walk/Freestanding Handstand Work

MetCon

AMRAP 20

6th Floor Run

15 Box Jump Overs, 24/20”

10 Push Jerks, 135/95#