Weightlifting Power Snatch (Up to a heavy single) (15min) Power Clean (Find 1RM) (15min) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games…

Metcon Metcon (AMRAP – Reps) For reps, EMOM 12 Min 0,3,6,9 – 50 Double Unders Min 1,4,7,10 – 20 Sit-ups Min 2,5,8,11 – 10 Burpees Scaled: Min 0,3,6,9 – 50 Single Unders Min 1,4,7,10 – 20 Sit-ups Min 2,5,8,11 – 6 Burpees Metcon (Time) For time: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal.…

Metcon Metcon (Time) For time: 1,000-m row or 1.2mile Bike 50 wall-ball shots 50 box jumps 750-m row or 0.9mile Bike 35 wall-ball shots 35 box jumps 500-m row
 or 0.6mile Bike 25 wall-ball shots 25 box jumps Use a 20-lb./14-lb. ball and a 24-in./20-in. box. (30min)

Gymnastics Metcon (No Measure) Muscle up progression (8min) Work on your Muscle ups – MUT, Ring swing, Peecaboo swing, etc If you don’t have MU, work on Bar MU or Kipping Bar pull-ups Metcon Metcon (Time) For time, 2000m row or 2.4 mile Bike 100 WB shots 10/9ft 20/14 20 Muscle ups (30min) If you…

Weightlifting Snatch (1RM) https://youtu.be/HQ_qSpEsaRw Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here (18min)

Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2, AMRAP 30 500m Row / Bike 0.7mile (switch each round) 12 SB GTS 150/100 36 WB shots 10ft/9ft 20/14# 24 T2B

Metcon Metcon (Time) For time, 10 rounds of 3 Weighted pull-ups 50/35 5 Strict pull-ups 7 Kipping pull-ups (35min) For weighted pull-ups place a 50 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. 5 burpee penalty everytime you…

Weightlifting 4Horsemen Wave2 Week4 3 Squat Supersets with A,B,C,D,E (30min) A: Bulgarian Split Squat (3×6 @50/35 (L/R each)) B: Back Squat ((5+,7+,9+)@(80%,75%,70%)) C: Hip Extension  (3×15) https://youtu.be/7X075Hrl5lE D: Bike (3x15cal) E: 90 Second Rest (3x90sec) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Squat Snatch 155/110 3 Clean & Jerks 155/110 30 DU…

Weightlifting 4Horsemen Wave2 Week4 3 Shoulder Press Supresets of A,B,C,D,E (30min) A: Strict Pull-ups  (3×10 Wide grip) B: Shoulder Press ((4+,5+,7+)@(85%,80%,75%)) C: GHD Situp (3×10) D: Row (3×15 cal) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 5 Rounds of 10 T2B 10 Power Snatch 75/55 10 WB shots 10/9ft 20/14# (16min) Compare…

Weightlifting 4Horsemen Wave2 Week4 3Deadlift Supersets with A,B,C,D,E (30min) A: DB Power Clean (3×10 50s/35s) B: Deadlift ((3+,4+,5+)@(90%,85%,80%)) C: Cal Strength Extension (3×10) https://youtu.be/JXc5dKuFIWY D: Burpee (3×15) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 27-21-15 reps of Back squat 165/115 HSPU (16min)