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A.Every 90 seconds, for 9 minutes (6 sets):
3 Shoulder Presses work at 65-75% of your current 1RM across all sets B.Every 90 seconds, for 9 minutes (6 sets): 3 Push Presses work at 65-75% of your current 1RM across all sets C.For Time: 30 Wall Ball Shots@ 20/14 lbs 10 Clean and Jerks@ 95/65 lbs 25 Wall Ball Shots@ 20/14 lbs 8 Clean and Jerks@ 115/75 lbs 20 Wall Ball Shots@ 20/14 lbs 6 Clean and Jerks@ 135/95 lbs 15 Wall Ball Shots@ 20/14 lbs 4 Clean and Jerks @ 155/105 lbs 10 Wall Ball Shots@ 20/14 lbs 2 Clean and Jerks@ 175/115 lbs
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A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat Set 1 – 6 reps @ 60% Set 2 – 4 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 6 reps @ 65% Set 5 – 4 reps @ 70% Set 6 – 2 reps @ 75% Set 7 – 6 reps @ 70% Set 8 – 4 reps @ 75% Set 9 – 2 reps @ 80% WEEK 2 On the next 2 minute mark start B. B.Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 65% Set 3 – 5 reps @ 70% Set 4 – 5 reps @ 75% Rest as needed C.Rounds Not For Time Accessory Work 3 Supersets 10 Single Leg BB Deadlifts (moderate) each side 20 DB Floor Press 10 Strict Toes to Bar 20 Banded Pull-Aparts 10 BB bench Hip bridges In teams of 2:
A.Burpsters! Minute 0:00-15:00 alternating EMOM of: Even - 10 Synchronised Burpees Odd - max thrusters until you accumulate 100 REPS Scoring: Time (lower is better) Time Cap: 15 minutes In teams of 2: B.Double Up Minute 15:00-30:00 alternating EMOM of: Even - 25 Double Unders each Odd - max Pull Ups until you accumulate 100 REPS Scoring: Time (lower is better) Time Cap: 15 minutes In teams of 2: C.Toe Run Minute 30:00-45:00 alternating EMOM of: Even - run 120 meters Odd - max Toes to Bars until you accumulate 100 REPS Scoring: Time (lower is better) Time Cap: 15 minutes A.Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats@ 50%(32X1 tempo) Rest anywhere from 90 seconds to 2 minutes after every effort Rest 3 minutes then do part B B.Front Squat Set 1 – 12 reps @ 50% Set 2 – 10 reps @ 55% Set 3 – 8 reps @ 60% Set 4 – 6 reps @ 65% Rest 90 seconds between sets C.3 Rounds for Time: 15 Power Cleans@ 115/75 lbs 12 Toes to Bars 9 Shoulder to Overheads@ 115/75 lbs 6 Chest-to-Bar Pull-Ups RX + is Bar Muscle Up instead of Chest To Bar Pull Ups A.Barbell Cycling Primer
On the 0:00 - 5 minute EMOM 1- EB OH Squat x 5 2- OH Squat x 4 (light weight) 3- OH Squat x 3 (moderate weight) 4- OH Squat x 2 (continue to increase weight) 5- OH Squat x 1 (heavy single) minute 5:00-6:00 - rest On minute 6:00 - 5 minute EMOM 1- EB Snatch Balance x 5 2- Snatch Balance x 4 (light) 3- Snatch Balance x 3 (moderate) 4- Snatch Balance x 2 (increase) 5- Snatch Balance x 1 (heavy single) NO FAILS B.Every minute, for 6 minutes (6 sets): 3 Hang Squat Snatches@ 60% Every set needs to be unbroken. This is a barbell cycling exercise. Rest 3 minutes then begin part C C.Hang Power Clean 6 sets of 4 reps @ 60-65% Rest as needed Same as the Snatch cycling, all sets and reps are TNG D.Annie 50-40-30-20-10 Reps for Time Double-Under Sit-Up A.Max Strict Pull-Ups (31X0 tempo)
pause no longer than one second at the bottom 5 alternating sets, starting a set every 3 minutes, of: B1. 6 Pendlay Rows B2. Farmers Walk 100 meters @ 24/16 kg C.As Many Reps as possible in 10 minutes: 5 Deadlifts@ 185/125 lbs Max Wall Ball Shots@ 20/14 lbs Around the building Starting with Deadlifts, immediately into Max Wall Ball Shots inside a minute. Perform Deadlifts at the top of each minute succeeding. A.Every 90 seconds, for 6 minutes (4 sets):
3 Shoulder Presses Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next. B.Every 90 seconds, for 6 minutes (4 sets): 3 Push Presses C.Every 90 seconds, for 6 minutes (4 sets): 3 Push Jerks D.Rounds for time 3 Rounds of 50 Double-Unders, 10 Burpees then: 40/35 Calorie Row, 2 Rounds of 50 Double-Unders, 10 Burpees then: 30/25 Calorie Row 1 Round of 50 Double-Unders, 10 Burpees then: 20/15 Calorie Row Scoring: Time (lower is better) A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat Set 1 – 6 reps @ 60% Set 2 – 4 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 6 reps @ 65% Set 5 – 4 reps @ 70% Set 6 – 2 reps @ 75% Set 7 – 6 reps @ 70% Set 8 – 4 reps @ 75% Set 9 – 2 reps @ 80% On the next 2 minute mark start B. B.20 Front Squats Load is at your starting Back Squat Weight C.Rounds Not For Time Accessory Work 3 Supersets 10 Romanian Deadlifts (moderate) 15 Pushups 20 Abmat Sit-Ups holding a 10# plate or dumbell across chest 25 Banded Pull-Aparts 30 Hip bridges In teams of 2:
A.For Time: Run1600 meters 60 Wall Ball Shots@ 20/14 lbs 50 Pull-Ups 40 Deadlifts@ 225/155 lbs 30 Burpees over the Barbell 20 Toes to Bars 10 Muscle-Ups Run1600 meters Time Cap: 40 minutes scale muscle ups to burpee pull ups A.Deadlift
Within 25 minutes: Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 70% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 80% Set 5 – 1 rep @ 85% Set 6 – 1 rep @ 90% Set 7 – 1 rep @ 95% Set 8 – 1 rep @ 100% Set 9 – 1 rep @ 100+% Set 10 – 1 rep @ 100+% Rest as needed B.CrossFit Games Open 16.3 As Many Rounds and Reps as possible in 7 minutes: 10 Power Snatches@ 75/55 lbs 3 Bar Muscle-Ups C.For Time: 75 Hollow Body Rocks |
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September 2019
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