Crossfit Games Open 19.1  (Ages 16-54) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row RX Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled 14/10 Continue reading 2/22/19

Metcon Goat Day OPEN – PERFORMANCE – FITNESS – On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 – Below are examples of a few different options for Goat Days. ### Practice Option 1: On the Minute x 20 Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Handstand Push-ups or Progression ### Practice Option 2: On the Minute x 20 Odd Minutes: 1-2 Ring Muscle-ups or Progression Even Minutes: 30 Seconds Handstand Walk or Progression ### Practice Option 3: On the Minute x 20 Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope … Continue reading 2/21/19

Weightlifting Snatch Push Press + Ohs (Find heavy Complex) Work up to a challenging set, but don’t surpass 7-8 sets. Metcon Double Play Open-Performance AMRAP 15: 5 Power Snatches 10 Overhead Squats 15 Hang Power Cleans 20/15 Calorie Row 50 Double Unders RX/PX – 115/80 – Fitness – 75/55, 75 Single Unders Continue reading 2/20/19

Weightlifting Deadlift (Today’s Heavy 3) Metcon Dead Ahead OPEN & PERFORMANCE – 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) – FITNESS (95/65) Continue reading 2/19/19

Metcon Meatball Open-Performance-Fitness For Time: 75 Wallballs 35/25 Calorie Echo Bike/Row 10 Rounds of “Strict Cindy” – *1 Round Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Schwinn Bike  50/35 Continue reading 2/18/19

Metcon Waterproof 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees over Bar Thrusters (95/65) * Stagger by 5-6 minutes if short on rowers Continue reading 2/15/19

Metcon Bloodshot Open-Performance-Fitness 5 Rounds: 20 Kettlebell Swings 20 AbMat Sit-ups 20 Wallballs – RX/PX – (53/35), (20/14) FX – (14/10)   Continue reading 2/14/19

Weightlifting Push Jerk (heavy triple from a rack) Metcon Squeaky Wheel OPEN & PERFORMANCE – AMRAP 15: 60 Double Unders 20/15 Cal Echo Bike 10 Push Jerks (165/110) – FITNESS 120 Singles (105/75) Continue reading

Metcon Top Heavy AMRAP 18: Open 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups – Performance 12 Strict Dumbbell Press (50’s/35’s) – Fitness Strict Dumbbell Press (35’s/25’s) , Front Squats (115/80) Continue reading 2/12/19

Metcon Shut Down Open-Performance-Fitness On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Rx/Px – (50/35) Fx – (35/25) *Score is Slowest Round Continue reading 2/11/19