MONDAY, FEBRUARY 25th
A. 15:00-27:00
For Time:
10-8-6-4-2
Snatch (135/95lbs)
10 Burpees over Bar between each set, no burpees after set of 2 Snatch
Goal Time: 8-12 minutes
Scale: by LOAD, then PS, 5 Burpees over Bar
B. 35:00-50:00
In 15 minutes, complete 3-4 sets of:
DB Bench Press 4×10, increasing
Back Rack Walking Lunges 4 x 10, increasing
TUESDAY, FEBRUARY 26th
A. 15:00-22:00
As many rounds and reps as possible in 7 minutes of:
3 Box Jumps (40/30")
2 Ring Muscle-ups
1 Cluster (185/125lbs)
Goal Rounds: 7+
Scale to: 6 Tall Box Steps, 4 Ring mup prog or 4 Ring rows, by Load
B. 30:00-60:00
20-18-16-14-12-10-8-6-4-2
Cals on Row
Cals on Bike
Goal Time: ~ 20min
Scale to: 10>1
WEDNESDAY, FEBRUARY 27th
A. 15:00-39:00
For 3 rounds, complete as many rounds and reps as possible in 4 minutes of:
4 Cals Ski Erg
6 Pull-ups
8 MB Cleans (20/14lbs)
10 OH MB Walking Lunges (20/14lbs)
Ride Bike for 4min between rounds at 40-50rpm as active rest between sets
Rounds Goal: 3+
Scale to: Jumping Pull-ups/ Ring Rows, by MB Load
B. 45:00-60:00
In 15 minutes, complete 3 sets of:
20 OH MB Sit-up Tosses to Partner (ea)
20 Side to Side Tosses to Partner (ea)
Supernova Ball Glutes/Lats
Smash Partner Quads if extra time
THURSDAY, FEBRUARY 28th
A. 15:00-30:00
5 Rounds for Time:
20 GHD Sit-up
20 DB Snatch (50/35lbs)
Goal Time: ~ 10 minutes
Scale to: 10 reps or 15 reps, Weighted Sit-ups with DB
B. 35:00-60:00
For 20 minutes, work through 3-4 sets of:
DB Bear Crawl down
Mixed Carry Kneeling Stand Ups x 7 ea way
DB Bear Crawl back
OH Reaching Sit-ups x 10
Jog 200-400m
FRIDAY, MARCH 1st
CrossFit Games Open 19.2
SATURDAY, MARCH 2nd
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 30 Double Unders
Minute 4 – Handstand Walk Practice or Handstand Hold x 30sec
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike