STRENGTH:
5-5-5-5 Thrusters

WOD:
9 min AMRAP:
4 RMU
12 DB Thrusters (35/50)
36 DU

Post WOD: Pull and kip swing work.

Open 19.4
For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

WOD:
18 min AMRAP:
400m Run
30 Hollow Rocks
300m Run
30 Russian Twists (15/25)
200m
30 Box Step Overs (20/24)

STRENGTH:
10 min EMOM:
1 Squat Clean & Jerk

WOD:
10 min AMRAP:
10 Clean & Jerks (75/115)
25 WB (14/20, 9/10’)
50 DU

WOD:
7 min AMRAP:
12 Hang Snatch (95/135)
9 Bar Facing Over Burpees
6 RMU

-5 min Rest-

7 min AMRAP:
15 C2B
12 Hang Snatch (65/95)
9 Bar Facing Over Burpees

STRENGTH:
Front Squat 5-5-3-3-1-1
DL 5-5-3-3-1-1

WOD:
5 min AMRAP:
20 Air Squats
10 Push Ups

Open WOD 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box
Time cap: 10 minutes

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

Partner WOD:
In teams of 2:

20 min max distance Assault Bike

*You go/I go, one partner working at a time.

WOD:
3 Rounds Max Rep:
1:00 Work/1:00 Rest

Thruster (65/95)
Cal Row
KB Swing (35/53)
Ab Mat Sit Up

STRENGTH:
12-12-12-12 Double DB or KB DL

WOD:
3 RFT:
10 HSPU
15 C2B
10 DB Hang Cleans (35/50)
50' DB Walking Lunges (35/50)

STRENGTH:
8 min EMOM: 4 tng Power Snatch

WOD:
13 min AMRAP:
50 DB Snatch (35/50)
30 BBJO (20/24)
10 Ring Muscle Ups

Open WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, (85/135)
25 toes-to-bars
50 double-unders
13 squat cleans, (115/185)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, (145/225)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, (175/275)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, (205/315)

Stop at 20 minutes.

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

Mobility Work
Hip Halo Activation

20 min Move Around:
1 min Ski/Bike/Row
10 Burpees
15 Ab Mat Sit Ups
:30 Superman Hold
1 Turf Room Cone Run

STRENGTH:
Olympic Lifting Technique

WOD:
5 min Max Rep:
Double DB Burpee Box Step Overs (20/24, 35/50)

WOD:
For Time:
30 Strict Pullups
150 DU
30 Double DB Thrusters (35/50)
6 Rope Climbs

Post WOD:
Athlete choice pull work: RMU, BMU, C2B, Pull Ups, or Recline Pulls