Tuesday, 2/26/19

Gymnastics

Metcon (No Measure)

EMOM 12
Min 0,4,8 – 10 HS kicks
Min 1,5,9 – 30sec HS hold/45sec plank
Min 2,6,10 – 15 Supermans

Metcon

Metcon (Time)

For time,
5 Rounds of
25 WB shots 10/9ft 20/14#
30 Pull-ups

(23min)

Friday, 2/22/19

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 Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Thursday, 2/21/19

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. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

(15min)
Scaling for K2E: Sit-ups, Scale the weights for OH-lunges if needed

Wednesday, 2/20/19

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)

Tuesday, 2/19/19

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 don’t have MUs
30 C2B Pull-ups or 40 Pull-ups