WOD

Tuesday

Tuesday

Front Squat (7×3)
Tucan Sam (Time)
3 Rounds
9 OHS (135/95)
21 Box Jumps (24/20)

L3: (115/80)
L2: (95/65) (Step-ups)
L1: (65/45)

Cash Out
1) Band Face Pulls 4×15
2) Weighted step ups 4×6 ea

Monday

Monday

Deadlift (7×3)
Ten-talizing (AMRAP – Rounds and Reps)
“Ten-talizing”
AMRAP 10
10 Push Press (95,65)
10 Power Cleans (95,65)
10 Chest to Bars

L3: pull-ups
L2: 75/55 Banded
L1: 55/35 RR

Extra Endurance
:30on :15 off 10 RDS of
Row, Bike or Ski

Saturday

Saturday

Mile of Pain 2.0 (Time)
“MILE OF PAIN 2.0”
With a 20lb Vest
50 AIR Squats
400m RUN
50 Walking Lunges
400m Run
50 Calorie Row
400m RUN
50 Wall Balls (20,14)
400m RUN

Friday

Friday

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: 65/45 Pull-ups
Masters: 65/45 Chest to Bar PU
Scaled Masters: 45/35 Jump Chest to Bar
Cash Out
Back Rack Lunge (4×10)
-Ascend in weight up to heavy set of 10 (5 ea leg)

Fit Camp

Fit Camp

Warm-up
Teams of 2
10 min As Many Calories as Possible
:45/:15
P1 Bike
P 2 holds plank
Switch every min
Core
Core
3rnds
1 arm farmer carry heavy 100ft (50ft each arm)
20 sit ups
20 knee ups
Metcon (Time)
4 Rounds
10 Wall Balls
15 Slam Balls
20 Double Unders/ 60 Single Unders
400m Run
Rest 1:30

Tuesday

Tuesday

Gymnastics
EMOM 6
-3/6 C2B or Chin over bar pull-ups
-focus on unbroken sets
Over-Easy (Time)
“Over-Easy”

3 Rounds For Time
Row 500 or Run 400m
15 Strict Pull-ups
30 Push-ups

RX+: Wear a vest
L3: 10 Pull-ups
L2: (Banded/Negatives) (H/R Push-ups)
L1: (RR) (250m)

Cash Out
EMOM 6
-L sit hold

Monday

Monday

Front Squat (7×3)
-Add wt each set
-work up to heavy but not maximal 3 rep
The Jerk (Time)
“The Jerk”
21-15-9
Push Jerk (135,95)
Front Squat (135,95)

L2: (95/65)
L1: (75/55)

Cash Out
1) BG Split Squat 4×6 (EA)
2) Chest Supported rows 4×10

Saturday

Saturday

Tool Bag (Time)
Teams of 2
Run 400m Together
40 Burpee Pull ups
40 Power Cleans (135,95)
Run 400m Together
30 Burpee Pullups
30 Power Cleans (135,95)
Run 400m Together
20 Burpee Pullups
20 Power Cleans (135,95)
Run 400m Together

L2: (95/65) (Burpee Jumping PU)
L1: (75/55)

Cap: 30 mins


Friday

Friday

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

Scaled: Front Rack Lunge
(50/35) (24/20in)
5″ elevated HSPU
200 Ft Bear Crawl
Masters 55+: Same as RX
(35/20) 5″ elevation
Masters Scaled:
Front Rack Lunge
(20/10) (20/16 in)
Two DB Strict Presses
200 Ft Bear Crawl
Cash Out
Bench Press (4×8)
-With any extra time remaining
-add wt. each set
-25 Glute bridges after each set

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