28/9
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
29/9
Tabata
30/9
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (22,5/15 kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
1/10
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Bench Press x 2 reps @ 20X0
Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+
B.
Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press (16/12 kg)
15 Toes to Bar
9 Strict Handstand Push-Ups
2/10
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.
4/10
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (9/6 kg′)
19 Calorie Row
