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Category: W.O.D.

Tuesday WOD

CrossFit 201 – CrossFit

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Metcon (No Measure)

10 Rounds

Every :30

2 strict HSPU + 3 Kipping HSPU

Metcon (Time)

Time Cap: 20 minutes

9 rounds of:

6 DB Thrusters 50/35 RX+/ 35/20 RX

9 Deadlifts 225/155 RX+/ 185/115 RX

6 Box Jumps 30/24/ 24/20 RX

Rest 1:00

*Pick a weight where you can do the

thrusters and deadlifts unbroken.

*Each round should take 90 seconds or less,

modify the reps if it takes longer.

*Not RX/ RX+ if rounds not completed within time cap

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Monday WOD

CrossFit 201 – CrossFit

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Monday Regular WOD or OPEN WOD 19.4 REDO

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 minutes

12 Bar Facing Burpees

10 Power Snatches 75/55

8 C2B Pullups

CrossFit Open 2019

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (4 Rounds for weight)

4 sets

Every 8 minutes

(5 minutes work/ 3 minutes rest)

25/20 Cal Row

10 Squat Cleans
– Rest 3:00 between –

– 5 min time cap per round –

RX+

Set 1- 155/105

Set 2- 185/125

Set 3- 205/135

Set 4- 225/145

RX

Set 1- 95/65

Set 2- 105/75

Set 3- 115/85

Set 4- 135/95

*Directly after 4th round:

Squat Clean (1 heavy single)

8 minutes

to build to a heavy single squat clean

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Friday WOD

CrossFit 201 – CrossFit

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19.4 OPEN WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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Thursday WOD

CrossFit 201 – CrossFit

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Technique / Skill Work

Toes to Bar

Skill Work

EMOM 8 minutes:

6-10 toes to bar

focus on tight knees and ankles

and pulling back with your lats

Metcon

Metcon (Time)

Time Cap: 20 minutes

15 bar facing burpees

Right into

15-12-9

Row cals

Bike cals

Right into

50’ handstand walk RX+/ 8 Wall Walks RX

Right into

15-12-9

Row cals

Bike cals

Right into

15 bar facing burpees

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Wednesday WOD

CrossFit 201 – CrossFit

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Front Squat (1 heavy)

8 minutes to

build to a heavy single

*Not a 1 rep max. 8 minute limit.

Just something heavy for the day.

Front Squat (3 x 1 )

3 x 1 at 90%

Metcon (No Measure)

EMOM 12 minutes

1 – 15/12 calorie bike

2 – 12 burpees

3 – 2 bar muscle up

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Tuesday WOD

CrossFit 201 – CrossFit

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Push Jerk + Split Jerk (5 + 3)

12 minutes:

Build to a moderate to heavy complex:

5+3

push jerk + split jerk

Metcon (Time)

Time Cap: 15 minutes

3 rounds for time

30 double unders

30/24 cal row

30 double unders

20 db snatches 50/35

30 double unders

10 burpee box jump overs 24/20

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Monday WOD

CrossFit 201 – CrossFit

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Regular WOD or 19.3 Redo

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes

25′ walking lunge L 50/35 (RX+ = Overhead, RX+ front rack RX)

25′ walking lunge R 50/35 (RX+ = Overhead, RX+ front rack RX)

10 Box step ups with dumbell

5 Strict HSPU RX+/ 5 Strict HSPU to 5″ matt RX

50′ HS Walk RX+/ 50′ Bear Crawl RX

CrossFit Open 2019

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

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