Month: November 2019

Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%) 5 x E2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @70% WOD: 15 Min AMRAP 30 DU 10 FR Lunges 75/115 3 Rope Climbs 15 Min AMRAP 30 DU 10 FR Lunges 105/155 3 Rope Climbs

Weightlifting: Back Squat (4 x 5 @ 80%) 4xE2MOM 5 Back Squat @ 80% WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups 4 RFT 200 M Run 10 P Cleans 125/185 10 C2B

Weightlifting: Push Press (5 x 5 @ 70%) 5xE2MOM 5 Push Press @ 70% *Max reps on 5th set WOD: For Time: Team of 2 200 M Farmers Carry 100 Cal Row 80 WB 14/20 60 Burpees 40 Weighted Sit Ups w/ WB 20 Push Ups 10 T2B

CrossFit Open Workout 19.4 https://games.crossfit.com/workouts/open/2019

Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @80%) 6 x E2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @80% WOD: 15 Min AMRAP 9, 12, 15, 18, 21… P Snatches 65/95 T2B

Weightlifting: Strict Press (3×5 @ 70%) Lower Body Lockout. No momentum in any kind 3xE2MOM 5 @ 70% *Max reps on fifth round WOD: 10 Min AMRAP 10 Cal Row 10 DU 20 Cal Row 20 DU 30 Cal Row 30 DU *keep adding 10 until 10 min time

Warm-up: 10 Min for Pistol work and technique Weightlifting: Back Squat (5×5 @ 80%) 5xE2MOM Back Squat 5 @ 80% WOD: 3 RFT 21 Pull Ups 14 Pistols 7 HSPU 3 RFT 21 C2B 14 Pistols 7 Strict HSPU

HAPPY BIRTHDAY COACH MARIA AND COACH MARY! Warm-up: 3×7-10 Partner Glute Ham Raise Weightlifting: Clean (1 High Pull + 1 Hang Clean + 1 Clean @ 80%) 6xE2MOM 1 High Pull + 1 Hang Clean + 1 Clean @ 80% WOD: 5 RFT 5 Power Cleans 125/185 10 DL 15 BFB 5 RFT 5 Power…

CrossFit Open Workout 19.3 https://games.crossfit.com/workouts/open/2019