Metcon Hotshots 19 (Time) 6 Rounds for time of:30 Squats19 Power Cleans, 135# / 95#7 Strict Pull-ups400m Run OR Metcon Amanda (Time) 1 Round for time of 9-7-5 reps of: Ring Muscle-upsSnatch, 135#/95# OR Metcon Two sets for max reps:2 Minutes of Burpees2 Minutes of Alternating Single-Arm Dumbbell Snatches2 Minutes of Air Squats2 Minutes of Dumbbell Renegade Rows (L Row + Push up + Right Row + Push Up=1)2 Minutes of RestRead more

Metcon (5 Rounds for time) Every 7 minutes, for 35 minutes (5 sets) for times:400 Meter Run15 Burpee Box Jump-Overs (20″)15 Dumbbell Box Step-Overs (50/35 lb DBs; 20″) Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.Read more

Metcon (No Measure) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)Station 2 – 20 Double-Unders + 10 Strict Handstand Push-UpsStation 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-UpsStation 4 – 200 Meter RunRead more

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps ) Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch (@ 75-85% ) Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift Offs + 1 Snatch Pull (@ 90-95% of 1-RM Snatch ) OR Weightlifting Every 2 minutes, for 18 minutes (9 sets): Front Squat (2 Reps @30X1) *Build to a challenging double by the last set Metcon (Time) “The Devil’s Advocate”Three rounds for time of:20/15 Calories of Rowing10 Dumbbell Devil’s Presses (50/35 lbs)Read more

Metcon Crossfit Games Open 19.1 Complete as many rounds as possible in15 minutes of: 19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. targetWomen throw 14-lb. ball to 9-ft. target Weightlifting Every minute, on the minute, for 12 minutes (4 sets of):Minute 1 – 8-10 Supine Ring Rows @ 2111Minute 2 – 45 Second Hollow HoldMinute 3 – Banded Face Pulls x 15 Reps @1111Read more