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Based on CrossFit Games 2019 WOD 4 For Time: 400m Sprint 18♂ / 15♀ Bar Muscle-Ups MRX Chest to Bar .5km Assault Bike Rest 5min Based on CrossFit Games 2019 WOD 2 Second CutFor Time: 800m Row22 Handstand Push-Ups or 7 Wall Walks RX+ 66 Kettlebell Jerks (16/12kgs x2) 66 Shoulder to Overhead 95/65 MRX 75/55 RX+132ft […]

Sumo Deadlift build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 3 Rounds For Time:7 Sumo Deadlifts 95/65 RX+ 115/75 MRX 75/55 7 Hang Sumo Deadlift High Pull MRX 7 Toes to Bar Rest 3min / Add or Lower Weight 3 Rounds For Time: 7 Sumo

Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each) 3 Tempo Back Squats(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)6 Front Rack Lunges Alt/Stationary (moderate to tough load, but achievable)*Alternate back and forthe between each 5min AMRAP: 30 Double Unders15 Push-Ups RX+ 10 Handstand Push-Ups5 WallBall

Snatch (Hang, Power, Squat or Split) E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 200m Row, Run or 0.5km Assault Bike15 Split Snatch 75/55 RX+95/65 MRX 55/45 200m Row, Run or 0.5km Assault Bike (opposite) 15 Hang Snatch 95/65 RX+115/75 MRX 75/55 200m Row, Run or 0.5km Assault Bike (opposite) 15 Squat Snatch

HERO WOD “Mr. JOSHUA”5 Rounds For Time: 400m Run30 GHD Sit-Ups MRX Ab-Mat Anchored 15 Deadlifts 250/170 MRX 185/125 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. First posted 10 October 2008 *************************************************************

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5 For Time:800m Run MRX 400m30 Handstand Push-Ups MRX 20reps 2/4″ Rise 30 Thrusters 95/65 MRX 75/5530 Box Jump Overs 24/20″ MRX 20/18″ 30 Power Cleans 165/115 MRX 125/85 30 Box Jump Overs30 Thrusters30 Handstand Push-Ups MRX 20 reps 2/4″ Rise 800m Run MRX 400m *One

MainSite WOD 3 Rounds For Time:1,000-meter Row, Run or 2.5km Assault Bike 5 rounds of Strict Cindy MRX Cindy(1 round of Strict Cindy is 5 strict Pull-ups, 10 Push-ups, and 15 Squats) OR3 Rounds For Time: 5 rounds of Strict Cindy MRX Cindy (1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats)1,000-meter

In 15 Minutes establish: 1RM weighted Chest to Bar Pull-up 1RM weighted Pull-Up (chinover bar) 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min AMRAP: 600m Row/Run or 1.5km Assault Bike6 Bar/Ring Muscle-Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups Max Kettlebell Swings 32/24 or 24/16 or 20/12 Rest 3min 4min AMRAP: 400m Row/Run or 1km Assault Bike20 Kettlebebell SwingsMax Bar/Ring Muscle-Us or Chest

“A Girl Meets a Hero” by DB ” Annie Meets Jerry” For Time: 50 – 40 – 30 – 20 and 10 rep rounds of: Double UndersAb-mat Sit-ups anchored Then Run 1 mile Row 2KRun 1 mile OR For Time: Run 1 mile Row 2KRun 1 mileThen50 – 40 – 30 – 20 and 10

E2MOM Buil Up Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pulls20 Shoulder to Overhead20 Overhead Squats20 Front Squats *Start WOD with 4 Over Bar Burpees* **Athletes