Strength
Squat Complex
2 rds:
15 front - light
5 front heavy
repeat
1rd:
5 back - heavy
15 back - light
CrossFit Open WOD
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
RX 20/14
Masters RX (55+) 14/10
Skill Work
OLY: 25 min
OHS (bar only) 2sets x 5reps
Sn Balance: 2sets x 3reps -light and fast
Power shrug (hang) + Sq Sn (hang) 1+1 - 3 sets of 3 reps - light but, increase each set
Power clean (floor) + push jerk 2+1 (2 cleans, jerk on second rep) start light and build
WcG Benchmark
20 min emom
Death by clean and Jerk
Skill Work
Squat Complex
2 rds:
15 front - light
5 front heavy
1rd:
5 back - heavy
15 back - light
WOD
5rds - at the top of 3min work through all the movements whatever time you have left is your rest and transition to the next rd.
12 Push-ups
10 Box Jump 20, 24, 30 (pick any that you can jump unbroken)
8/6 Bike
Strength / Skill
Press Complex
15 Strict
2x5 strict
15 strict
PARTNER WOD
3rds each couplet 6 min cap (if you finish before cap u get extra rest)
10 wb
8/6 row
1 min transition
5 db thruster 50/35
5 burpees over db
1 min transition
6 hspu
3 pullup/t2b combo
