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

Weightlifting: Back Squat (4 x 8 @ 75%) 4xE2MOM Back Squat 8 @ 75% *Max reps on 4th round WOD: 5 RFT 10 Alt DB Snatch 35/50 15 Cal Row 5 RFT 10 Alt DB Snatch 50/70 15 Cal Row

Skill Work: Muscle Up Technique – 10 Min -MU from Knees -Banded MU -Jumping MU Weightlifting: Clean (1 High Pull + 1 Hang Clean + 1 Clean @ 75%) 7xE2MOM 1 High Pull + 1 Hang Clean + 1 Clean @ 75% WOD: 10 Min AMRAP 10 DBx2 FR Lunges 35/50 10 DBx2 S2OH 1…

Skill Work: 5xEMOM 5-7 Strict T2B Weightlifting:  Deadlift (5×5 @ 75%) 5xE2MOM 5 Deadlift @75% WOD: 4 RFT 30 DU 20 WB 14/20 10 T2B

Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @75%) 7xE2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @75% WOD: For Time 5 Clusters 65/95 10 OH Lunges 15 Pull Ups 20 Cal Row 15 Pull Ups 10 OH Lunges 5 Clusters For Time 5 Clusters 95/135 10 OH Lunges 15…

CrossFit Open Workout 19.2 https://games.crossfit.com/workouts/open/2019

Weightlifting: Strict Press (3×5) Lower Body Lockout. No momentum in any kind 3xEMOM 5 Strict Press, add weight each round Push Press (3×4) 3×4 Push Press, add weight each round Push Jerk (3×3) 3xEMOM 3 Push Jerk, add weight each round WOD: 5k Run (Time) Max Effort 5k Run

Skill Work: 3×7-10 Ab Roll Outs Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%) 8xE2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @70% WOD: 10 Min AMRAP 10 Hang Power Snatch 65/95 15 OHS 20 Ft Bear Crawl/HS Walk 10 Min AMRAP 10 Hang Power Snatch 95/135 15 OHS…

Skill Work: 5 x EMOM 5-7 Strict Pull Ups Weightlifting Back Squat (4 x 6 @ 70%) 4xE2MOM Back Squat 6 @ 70% WOD: FOR TIME 500 M Row Then…. 3 RFT 15 Ball Slams 15/20 15 Burpees Then…. 500 M Row 500 M Row Then…. 3 RFT 15 DBx2 Thrusters 25/45 15 DBx2 Burpee…

Weightlifting: Clean (1 High Pull + 1 Hang Clean + 1 Clean @ 70%) 8xE2MOM 1 High Pull + 1 Hang Clean + 1 Clean @ 70% WOD: 12 Min AMRAP 10 Man Makers 25/45 20 Sit Ups 400 M Run 12 Min AMRAP 10 Man Makers 35/50 20 T2B 400 M Run