Five rounds of
Five rounds of
Then do Overhead Squats with the following rep scheme
Results: Snatches 65-75-95-105-110lbs. Used empty bar for the Pause Squats. OHS as shown above.
For time (10 minute time cap)
If completed before the 10 minutes are up, rest for the remaining time.
Then 5 rounds for time (10 minute time cap)
Results: First part 8:02. Second part 9:50.
Over 10 minutes accumulate 2 minutes L-Sit. Break up as needed.
Every 3 minutes for 15 minutes
Then 4 rounds for time
Results: Cleans 105-115-120-125-130lbs. Metcon 6:28.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Bench Press | Task |
| Thursday | W | Back Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Strict Press Pullups | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | MWG | Air Squats Box Jumps Ring Dips | Time |
| Thursday | MW | Snatch Overhead Squat Row Double Unders | Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | M | Sandbag Thrusters Row | Time |
5 rounds of
This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes
Results: Used 105lbs for the Presses. Metcon 5 rounds plus 25 reps (165 reps total)