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Workout Of The Day

Basics

CrossFit Now – Basics

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RX

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

SCALED

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

MASTERS

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

MASTERS SCALED

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

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CrossFit Now – CrossFit

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WOD

Row BJ WB Run (Time)

Row 1000m

50 Box Jumps

50 Wall Balls

Run 800m

RX- 24/20″, 20/14#, 10/8′

RX+-30/24, 10/10′

M1- 20/16″, 14/10#

M2-step ups, 10/6#

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STRENGTH

Thruster (10 E2MOM x 2)

Rest 4 min

WOD

9 AMRAP T2B RKBS (AMRAP – Rounds and Reps)

9 min AMRAP

3 Toes to Bar

3 Russian Kettlebell Swings

6 Toes to Bar

6 Russian Kettlebell Swings

9 Toes to Bar

9 Russian Kettlebell Swings

12, 15, 18 etc

RX- 70/53

RX+- Same

M1- 53/35

M2- 35/26

Basics

CrossFit Now – Basics

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Nasty Girls (Time)

Nasty Girls

3 Rounds

50 Air Squats

7 Pull Ups

10 Hang Power Cleans

Basics, 30 Squats, DB Hang Cleans

RX- 115/75

RX+ 135/95, Muscle Ups

M1- 75/55, Jumping

M2- 55/45, Ring Rows

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WOD

RX

Nasty Girls (Time)

Nasty Girls

3 Rounds

50 Air Squats

7 Pull Ups

10 Hang Power Cleans

Basics, 30 Squats, DB Hang Cleans

RX- 115/75

RX+ 135/95, Muscle Ups

M1- 75/55, Jumping

M2- 55/45, Ring Rows

RX+

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

7 EMOM HSPU CLASS PRACTICE (7 Rounds for reps)

7 EMOM

Handstand Push-ups

-Strict (+/- abmat)

-Kipping

-Deficit

-Negatives

-Box

-DB Strict Press

Pick an option then pick a

number you can maintain

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STRENGTH

1 POWER SNATCH + 1 SNATCH BALANCE (10 E2MOM x 3)

Rest 4 min

WOD

Burp 3 RFT DL DU Burp (Time)

25 Burpees

then

3 Rounds

15 Deadlifts

50 Double Unders

then

25 Burpees

RX- 155/105

RX+- 185/135

M1- 105/75, 2:1

M2- 75/55, 1:1

EXTRA WEEKLY ENDURANCE

21-15-9 Row GHD (2 Rounds for time)

21-15-9

Row cals

GHDs

8min time cap

Rest 5 min

Repeat

10 min time cap

*Score time for each round

10x 200 Sprint (10 Rounds for time)

10×200 sprints

Rest time of Run

*Score is time for each of 10 rounds

Basics

CrossFit Now – Basics

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Row BJ WB Run (Time)

Row 1000m

50 Box Jumps

50 Wall Balls

Run 800m

RX- 24/20″, 20/14#, 10/8′

RX+-30/24, 10/10′

M1- 20/16″, 14/10#

M2-step ups, 10/6#