Getting Pumped for the week! Who’s getting excited for 19.2 already ???


Monday

A) Push Press 3 x 1
Start at 90%
This is not the day for a 1RM – Just heavy singles

B) 3 Sets:
3 Minute AMRAP
20/18 Cal Row + 40 DU
AMRAP Thruster 40/30kg
*Score = Thrusters, 3 min rest between sets

Tuesday

Classic CrossFit

A) Back Squat 3 x 1
Start @ 90% and climb
This is not the day for a 1RM – Just heavy singles

B) 8 Minute AMRAP
3 Burpee
5 Squat Clean 60/40kg
7 Parallette HSPU

-5 min rest

8 Minute AMRAP
3 Burpee
5 Squat Clean 50/35kg
7 HSPU

MetCon

20min EMOM:
Min 1.)
12/9 cal bike
Min 2.) Max DB thrusters 20/16kg
Min 3.) 12/9 cal row
Min 4.) Max Bent over rows with same DBs
Min 5.) Rest

Rest 4min.

10min. Amrap: (ascending ladder)
4 Wall Balls
4 Alt. DB Snatches 20/16kg
… then 8,8… 12,12… and so on… adding 4 each round

Wednesday

A) 12min EMOM:
3 Position Snatch, climbing

B) For Time:
400m run
20 Deadlift 100/70kg
40 Box Jumps 24/20
50 Pull Ups
40 Box Jumps
20 Deadlift
400m Run

Thursday

Classic CrossFit

A) Teams of 2:
3000m Row (switch every 250m)
200 Double Unders (each)
100 Thrusters 40/30kg

MetCon

Every 3min. x 8 Rounds:
200m Run
10 American KB Swings 24/16kg
10 Toes-To-Bar
5 Burpees

Rest 4min.

8min. AMRAP:
8 KB Deadlifts 32/24kg
24 Double Unders

Friday

CF Open WOD 19.2

Saturday

TBC