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

STRENGTH:
DL 10-8-6-4-2

WOD:
10 min AMRAP:
10 Power Cleans (105/155)
15 HSPU

Open WOD 19.1
15 minute AMRAP:
19 WB (14/20, 9/10')
19 Cal row

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

19.1 WOD Release at 5 PM

WOD:
In Teams of 3:
40 minutes: Max Distance Row in Meters

WOD:
For Time:
50 T2B
40 Hang Cleans (Rx: 75/115, Comp: 105/155)
30 Bar Facing Over Burpees
200 DU

STRENGTH:
10 min to work to heavy re-grip Power Snatch Double

WOD:
15 min AMRAP:
20 SDLHP (65/95)
48' Handstand Walk
20 Power snatch (65/95)
48' Handstand Walk
20 OHS (65/95)
48' Handstand Walk

STRENGTH:
4-4-3-3-2-2 Front Squat

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10 C2B
10-9-8-7-6-5-4-3-2-1 Front Squat (95/135)

WOD:
For Time:
15–12-9-12-15:
DB Snatch (35/50) (Rx: Single DB, Comp: Double DB)
Burpee Box Jump Over (Rx: 20/24, Comp: 24/30)

Post WOD:
Max Rep Pull Work

Partner WOD:
1 working at a time, you go/I go

For Time:
400’ Walking Lunges with Plate OH (25/45)
200 Ab Mat Sit Ups
200 Wall Balls (14/20, 9/10')
100 T2B

WOD:
Rowing Intervals:
10x:
:45 Row
2:15 Rest

STRENGTH:
4 Max Rep Sets of Perfect Push Ups

WOD:
9 min AMRAP:
15 Thrusters (55/75)
3 BMU

Post WOD:
Snatch Work

WOD:
7 min AMRAP
12 HSPU
12 DL (155/225)
65 DU

-5 min Rest-

7 min AMRAP:
65 DU
12 DL (155/225)
12 HSPU

14.4 CrossFit Games Open WOD:
14 min AMRAP:
60 Cal Row
50 T2B
40 Wall Ball (14/20, 9/10)
30 Cleans (95/135)
20 Ring MU