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Front Squat 4-4-4-4Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean ThrustersAs a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters, pick load
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters, pick load
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters, pick load
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters, pick load
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters, pick load
* Alternate work/rest and split reps. Share a barbell.
New Rules, New Games: A Day-By-Day Look at the 2019 CrossFit Games Week
Results
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-upsFor 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#115#)
6 Handstand Push-ups
9 Pull-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose load you can touch and go, not singles.
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bionic5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Snatches and Push-upsFor time:
21 Squat Snatches (75#/55#)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Deadlifts, AbMat Sit-ups and Air Squats6 rounds for time of:
10 Deadlifts (245#/165#)
20 AbMat Sit-ups
30 Air Squats
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!
“At Globo Gym we understand that “lameness” applies only to the Average Joes of those other Losertown’s that don’t do an annual Frankenchipper! Remember, nobody makes us bleed our own blood. NOBODY!” ~ White Goodman, Purple Cobras Captain and Globo Gym CEO
Dip, Dodge, Duck, Dive, and Dip. Dodgeball!
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push PressFor time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Post total time.
Front Racked Alternating Reverse Lunge 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
