V 20
11/5
A.
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run
12/5
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
“2019 CrossFit Games Age Group Qualifier Event #5”
For time:
30 Snatches (61/43 kg)
30 Strict Handstand Push-Ups
13/5
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (9/6 kg)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs
14/5
Tabata
15/5
A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
17/5
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (70/47,5)
