31/08/21
AMRAP 12’ of:
40 Double-Unders
20 Alternating Dumbbell Snatches (22,5/15)
24 m Single-Arm Dumbbell Overhead Walking Lunges
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AMRAP 12’ of:
40 Double-Unders
20 Alternating Dumbbell Snatches (22,5/15)
24 m Single-Arm Dumbbell Overhead Walking Lunges
Strength
Five sets of:
Push Press x 5-6 reps
Rest 2 minutes
3 sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpess Over the Barbell
5 Ground to Overhead (61/43)
Rest 2’ between sets
Strength
Deadlift x 3 reps
* Set 1 – 50% 3-RM x 5 reps
* Set 2 – 75% 3-RM x 3 reps
* Set 3 – 85% 3-RM x 2 reps
* Set 4 – 90-95% 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
“CrossFit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (9/6)
19 Calories of Rowing
Strength
Every 90” (8 sets):
Speed Deadlift x 3 reps @ 65%
Teams of 2
AMRAP 24’ of:
25 Double Kettlebell Deadlifts (24/16 )
15 m Front-Racked Kettlebell Walking Lunges (24/16 )
30 m Double Kettlebell Overhead Carry (24/16 )
45 m Double Kettlebell Farmer’s Carry (24/16 )
Strength
Five sets of:
Push Press x 6 reps
Rest 2 minutes
For time:
800 Meter Run
100 Push-Ups
800 Meter Run
Strength
Every 2:30 (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 80%
*Set 5 – 6 reps @ 75%
*Set 6 – 9 reps @ 70%