STRENGTH:
10 min EMOM: 1 Hang Squat Snatch

WOD:
For Time:
12-9-6-3
Hang Squat Snatch (95/135)
50’ HSW after each set

STRENGTH:
DL 7-7-7-7

WOD:
For Time:
500m Row

WOD:
15 min AMRAP:
5 Strict Press (75/115)
10 Bar Facing Over Burpees
15 Hang Power Clean (75/115)
20 Air Squats

WOD:
5 RFT:
400 m run
12 Double DB Snatch (35/50)
8 Strict Pull-ups

WOD:
i1uvit Total:

1 RM Power Clean
1 RM Front Squat
1 RM Push Press

CrossFit Open 19.5
For Time
33-27-21-15-9

Thrusters (95/65)
Chest to Bar

Time Cap: 20 minutes

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

WOD:
1x Through:
4 min max reps/distance
1 min to rotate

- Calorie Row
- Ab Mat Sit Ups
- Assault Bike Calories
- Run for Meters

WOD:
15 min AMRAP:
5 HSPU (Comp: Strict)
10 Hang Power Clean (95/135)
15 Box Jump Overs (20/24)
20 Air Squat

STRENGTH:
10 min EMOM:
1 Squat Snatch

WOD:
For Time:
21-15-9:
T2B
DL (155/225)

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