STRENGTH:
Ring Dip 10-8-6-4-2

WOD:
2 RFT:
50 SA DB Snatch (35/50)
150 DU
30 Perfect Push Ups

TEAM WOD:
In Teams of 3 - on a 15 minute running clock:

0-12 min max reps:
Cal Row
DB Thrusters (35/50)
T2B

Then:
12 - 15 min: 3 min max rep Synchro Burpees

WOD:
4 RFT:
6 Strict Pull Ups
9 C2B
12 Pull Ups
12 DL (105/155)
9 Hang Power Cleans (105/155)
6 S2OH (105/155)

STRENGTH:
OHS 5-4-3-2
Power Snatch 5-4-3-2
Squat Snatch 5-4-3-2

WOD:
5 min AMRAP:
5 Power Snatch (75/115)
5 OHS (75/115)
5 Squat Snatch (75/115)

STRENGTH:
DL 5-5-5

WOD:
15 min AMRAP:
5 DL (185/275)
5 Strict HSPU
10 DL (185/275)
10 Kipping HSPU
1:00 Rest

WOD:
For Time:
900m Run
80 Single Arm KB OH Walking Lunge Steps (35/53)
900m Run
80 KB Swings (35/53)
900m Run
80 Ab Mat Situps

STRENGTH:
Back Squat 5-5-5-5

WOD:
For Max Reps:
Round 1:
3 min Work
1 min Rest/Rotate

Round 2:
2 min Work
1 min Rest/Rotate

Ring MU
WB (14/20, 9/10’)
Cal Row

STRENGTH:
Superset:
10-10-8-8-6-6 DB Bench Press
10-10-8-8-6-6 DB Curl to Press

WOD:
8 min AMRAP:
12 Double DB Burpee Box Step Overs (35/50, 20/24)
20 Box Jump Overs (20/24)

STRENGTH:
12 min EMOM:
Complex:
1 Squat Clean - 2 Front Squats - 1 Jerk

WOD:
10 min AMRAP:
10 C&J (Rx: 65/95, Comp: 85/125)
15 T2B
50 DU

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.