CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Work up to a heavy complex of:
1 Front Squat + 1 Push Jerk
*Coming from the rack
WORK CAPACITY:
AMRAP in 6 minutes of:
12 Push Jerks (165/115)
12 Front Squats
MONDAY 190204
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Wall-Balls (20/14)
20 Ring Dips
20 Box Jumps (24/20)
SATURDAY 190202
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
42 Calorie Row
21 Clean and Jerks (135/95)
30 Calorie Row
15 Clean and Jerks
18 Calorie Row
9 Clean and Jerks
FRIDAY 190201
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
Every 2 minutes for 30 minutes:
1 Hang Squat Snatch
THURSDAY 190131
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
2 Rounds for time of:
50 Thrusters (45/35)
25 Pull-ups
25 Handstand Push-ups
WEDNESDAY 190130
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
3 Rounds for time of:
15 Devils Press (50/35)
30 Toes to Bar
TUESDAY 190129
CONDITIONING:
Row 1000 meters
STRENGTH:
Push Press 1-1-1-1-1
WORK CAPACITY:
For Time:
50 Bar Facing Burpees
*Every minute including 0:00 complete 25 Double-Unders
MONDAY 190128
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
5 Rounds for time:
30 Wall-Balls (20/14)
1 Rope Climb “Double-up”
SATURDAY 190126
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Kettlebell Snatches (32/24)
15 Box Jump Overs (24/20)
10 Chest to Bar Pull-ups
FRIDAY 190125
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
25 Thrusters (45/35)
Row 25/20 Calories
THURSDAY 190124
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
“Brazil CrossFit Championship 19.1”
AMRAP in 10 minutes of:
100 Double Unders
20 Burpee Box Jump Over (24/20)
20 Toes to Bar
15 Burpee Box Jump Over (24/20)
15 Toes to Bar
10 Burpee Box Jump Over (24/20)
10 Toes to Bar
5 Burpee Box Jump Over (24/20)
5 Toes to Bar
WEDNESDAY 190123
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Power Clean 3-3-3-3-3
WORK CAPACITY:
For Time:
Run 400 meters
50 Hang Power Cleans (155/105)
TUESDAY 190122
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
25 Dumbbell Push Jerks (50/35)
50 Double-Unders
25 Dumbbell Step-ups (50/35) (24/20)
50 Double-Unders
MONDAY 190121
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
SATURDAY 190119
CONDITIONING:
Coaches Choice
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Med-Ball Cleans (20/14)
Box Jumps (24/20)
FRIDAY 190118
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
THURSDAY 190117
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
1 Strict Pull-up, 2 Push-ups, 3 Squats
2 Strict Pull-up, 4 Push-ups, 6 Squats
3 Strict Pull-up, 6 Push-ups, 9 Squats
etc…
WEDNESDAY 190116
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
15 Deadlifts (155/105)
12 Ring Dip
9 Knees to Elbows
TUESDAY 190115
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
15 Bar Facing Burpees
5 Squat Clean and Jerks (225/155)
12 Bar Facing Burpees
4 Squat Clean and Jerks (225/155)
9 Bar Facing Burpees
3 Squat Clean and Jerks (225/155)
MONDAY 190114
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Alternating Dumbbell Snatch (50/35)
50ft Single Arm Overhead Walking Lunge
20 Handstand Push-ups
