WOD / Events

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E3MOM 15
3 Back Squats @80-85%

Conditioning:
6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)

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Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Open WOD 19.3
Saturday: Hang Power Snatch Complex
Sunday: Push Jerk

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Gymnastics Strength:
Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 shoulder taps on the wall)

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Strength:
15:00 Find a Heavy 5 rep Thruster
then AMRAP 3:
Max Thrusters at 60%

Conditioning:
AMRAP 10:
5 Deadlifts (115/80) (Fx: 95/65)
5 Hang Power Cleans (115/80) (Fx: 95/65)
5 Push Jerks (115/80) (Fx: 95/65)
35 Double Unders

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Strict Press
5 x 5 ( ~75% of 1 RM Across)

“The Longest Mile”
4 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

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“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
1 Timothy 4:8

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CrossFitOpen WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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