WOD:
i1uvit Total:

1 RM Power Clean
1 RM Front Squat
1 RM Push Press

CrossFit Open 19.5
For Time
33-27-21-15-9

Thrusters (95/65)
Chest to Bar

Time Cap: 20 minutes

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

WOD:
1x Through:
4 min max reps/distance
1 min to rotate

- Calorie Row
- Ab Mat Sit Ups
- Assault Bike Calories
- Run for Meters

WOD:
15 min AMRAP:
5 HSPU (Comp: Strict)
10 Hang Power Clean (95/135)
15 Box Jump Overs (20/24)
20 Air Squat

STRENGTH:
10 min EMOM:
1 Squat Snatch

WOD:
For Time:
21-15-9:
T2B
DL (155/225)

STRENGTH:
5-5-5-5 Thrusters

WOD:
9 min AMRAP:
4 RMU
12 DB Thrusters (35/50)
36 DU

Post WOD: Pull and kip swing work.

Open 19.4
For total time:

3 rounds of:
10 snatches
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

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

WOD:
18 min AMRAP:
400m Run
30 Hollow Rocks
300m Run
30 Russian Twists (15/25)
200m
30 Box Step Overs (20/24)

STRENGTH:
10 min EMOM:
1 Squat Clean & Jerk

WOD:
10 min AMRAP:
10 Clean & Jerks (75/115)
25 WB (14/20, 9/10’)
50 DU

WOD:
7 min AMRAP:
12 Hang Snatch (95/135)
9 Bar Facing Over Burpees
6 RMU

-5 min Rest-

7 min AMRAP:
15 C2B
12 Hang Snatch (65/95)
9 Bar Facing Over Burpees

STRENGTH:
Front Squat 5-5-3-3-1-1
DL 5-5-3-3-1-1

WOD:
5 min AMRAP:
20 Air Squats
10 Push Ups

Open WOD 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box
Time cap: 10 minutes

RX workout is shown, head to games.crossfit.com for the full standards & division breakdown.

Partner WOD:
In teams of 2:

20 min max distance Assault Bike

*You go/I go, one partner working at a time.

WOD:
3 Rounds Max Rep:
1:00 Work/1:00 Rest

Thruster (65/95)
Cal Row
KB Swing (35/53)
Ab Mat Sit Up

STRENGTH:
12-12-12-12 Double DB or KB DL

WOD:
3 RFT:
10 HSPU
15 C2B
10 DB Hang Cleans (35/50)
50' DB Walking Lunges (35/50)