2019 CrossFit – CrossFit
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Author Archives: 2019crossfit
Friday
2019 CrossFit – CrossFit
Warm-up
Focus
3min front squat w/bar hold 10sec at bottom
Skill/Strength
Metcon
Backsquats
E2MOM 12
6-8 backsquats with a 3 sec decent
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Thursday
2019 CrossFit – CrossFit
Warm-up
Focus
25 Wall Facing Squats
Skill/Strength
Metcon
Cleans
In 12 minutes find a heavy 3 rep max hang clean
Metcon (Time)
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Wednesday
2019 CrossFit – CrossFit
Warm-up
Focus
1min OH Squat Hold w/bar
Skill/Strength
Metcon
New Weightlifting
E2MOM 10
8 strict press with a 3 second decent
Metcon (AMRAP – Rounds)
14min EMOM
3-Clean
5-Push Up