WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled Teenagers 14-15: Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping...
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3 Rounds for Time40 Double unders 30 Kettlebell Swings (53/35 lb)20 Box Jumps (24/20 in)10 Pull-UpsBuy In and Cash Out with:1 mile Run Extra credit: 3 rounds 20 Ghd sit ups 20 v-ups 40 flutter kicks
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Strength Strict Press 4*3@70% Push Press 4*2 @80% conditioning Five rounds for time of:Row 500 meters135/96 pound Bench press, 15 reps.
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Strength/skill O.t.m.e.m for 8 minutes Min 1 – 10 toe to bar Min 2- 15 Ghd sit ups Then O.t.m.e.m for 6 mins Min 1- 20 Ghd Russian twists Min 2- 40 hollow rocks Conditioning 3 Rounds for Time10 Clean-and-Jerks (135/95 lb)400 meter Run...
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Strength Front Squats 6*2 ( first rep 3 second pause) Conditioning 10-1 Overhead squats 95/65 Deadlifts Burpees over the bar
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If you aren’t doing the open workout : 8 Rounds for Time9 Burpees9 Box Jumps (24/20 in)9 Pull-Ups9 DB Thrusters 40/309 Toes-to-Bar WORKOUT 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 VARIATIONS Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb. Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the...
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