CrossFit Preferred

Strength

Bench Press
Build to a 1RM

Metcon

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

Metcon

Man in the Moon (Time)

10 RFT:
3 Box Jumps (30″/24″)
6 Dumbbell Power Snatches 70 / 50 lb
9 Hand Release Push-ups
12/9 Calorie Bike

Strength

Overhead Squat
Build to a 1 Rep Max

Metcon

Lost in the Sauce (4 Rounds for reps)

AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups

Barbell: 115 / 85 lb

Strength

Deadlift

Build to a 3 Rep Max

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees

Strength

Max Bar Muscle-ups (AMRAP – Reps)

1 Set of Max Unbroken Bar Muscle-ups

Split Jerk

Build To A 1RM

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
RX is Ring MU

Time Cap 18:00

Strength

Push Jerk

On the 2:30 x 6 Sets:
5 Push Jerks (58-68%)

*Percentage Based Off 1RM Push Jerk

Metcon

The First Cut Is The Deepest (Time)

4 Rounds For Time:
400 Meter Run
3 Rope Climbs (15ft.)
7 Push Jerks 185 / 135 lb

Time Cap: 20 Minutes

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

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

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Metcon 1

Grey Level Test (Time)

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Metcon 2

The Dawn (Time)

Partner Wod

Split reps as you choose / 1 Works at a time

5RFT
60 AbMat Sit Ups
40 Push Ups
20 Pull-Ups
500M Row

Strength

Snatch (On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%

Set 2: 1 Rep @ 83%

Set 3: 1 Rep @ 88%

Set 4: 2 Reps @ 78%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 88%)

Metcon

Let’s Bounce (Time)

For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs 20 / 14 lb to 10/9ft.
25-20-15-10-5 Hang Power Snatches 75 / 55 lb

Time Cap: 25 Minutes
Singles = 1.5X

Strength

Deadlift

On the 3:00 x 4 Sets:
1 Rep @ 88%

Metcon

DomiNATE (AMRAP – Rounds and Reps)

AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks 70 / 50 lb
Scale:

– Double Dumbbell Push Presses