WOD: CF OPEN 19.1
15 Minute AMRAP (As Many Rounds As Possible)
19 Wallballs
19 Calorie Row
Strength: Deadlifts 4×5 70% **Nothing heavy, stay moving*
Workout: For Time
Teams of 2
150-100-50 Calorie Row/Dyne/Erg
200m Run
Sit-ups
Strength: 7 Min EMOM (Every Minute On the Minute)
1-3 Strict Muscle Up
or
2-5 Muscle Up progression
Workout: For Time
1-2-3-4-5-6-7-8-9-10
Power Clean RX(135lb./93lb.) RX+(165lb./115lb.)
Bar Facing Burpee
Strength: Strict Press 4×5 70%-75%
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
15 Back Squats RX **Men 135lb, 165lb, 185lb, 205lb** Ladies 95lb, 115lb, 135lb, 155lb**
45 Double Unders
15 Strict HSPU
***Each round you will add weight for the back squats**
Strength: Front Squats 4×5 70%-75%
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
14/12 Calorie Assault Bike/ Rower **Switch every round**
8 Chest To Bar Pull Ups
4 Devil Press (50lb./35lb)
Extra Credit : 3 Rounds
20 GHD Sit Ups
20 DB Lunges
20 Deficit Push Ups
Strength:
A1: Back Squats 4×5
A2: Broad Jump 4×10
Workout: CF OPEN 13.3
12 Minute AMRAP (As Many Rounds As Possible)
150 Wallballs
90 Double Unders
30 Muscle Ups
Extra Credit: 3 Sets
2 Minute Couch Stretch
2 Minute Quad Smash w/ BB
2 Minute Banded Hamstring Stretch
Strength:
A1: Push Jerk 4×5
A2: Handstand Hold 4x:30sec
Workout: 20 Minute CAP
Teams of 2
4 Rounds
100/70 Calorie Assault Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
***1st round 95lb./63lb. 2nd round 115lb./83lb. 3rd round 135lb./93lb. 4th round 155lb. 105lb***
**Weights will go up each round, get as far as you can in the 20 Minutes**
Strength:
A1: Banded Front Rack 2×1 Min
A2: Front Squat Hold 2x :30 seconds
A3: Good Morning 2×15
Workout: 3 Rounds
**In a 6 Minute window**
500m Row
1 Round of Cindy **5 Pull ups, 10 Push Ups, 15 Air Squats**
Max “Squat Cleans” RX(135lb./93lb.)
**2 min rest between each round.**
Strength:
A1:Sled Push 3x30m
A2: Assault Bike 3×20/15 Cal.
Workout: “Nancy”
5 RFT
400m Run
15 Overhead Squats RX(95lb./63lb.)
Extra Credit: 3 sets
10 DB Incline Bench
15 Push Ups
20 Banded Tricep ext.
Strength:
A1: Deadlifts 4×5
A2: Pull ups 4×5-10
Workout: For Time
21-15-9
KB Swings (70lb./53lb.)
Burpees
Extra Credit: 3 Rounds
500m Row
15 Hammer Curls
15 Ring Rows