A) 3-Position Power Clean
12 Minutes to establish a heavy complex ( Hip, Hang, Floor)
- THEN -
B) “ Ruby Tuesday “
For Time
800m Run
80 Double Unders
8 Power Cleans (225,155)
400m Run
40 Double Unders
4 Power Cleans (225,155)
200m Run
20 Double Unders
2 Power Cleans (225,155)
“ SWEAT “
AMRAP 16
400m Run
40 Double Unders
20 SA DB Hang Power Cleans (10R / 10L)
A) Back Squats
3 x 8 @ 75%
2 x 6 @ 80%
2 x 4 @ 85%
* Performed on the 2:30 *
- THEN -
B) “Applebee’s”
4 RFT:
15 Wallballs (20,14)
15 Cal Row
“ SWEAT “
AMRAP 15:
19 Wallballs
19 Calorie Row
* This is CrossFit Games Open Workout 19.1 *
- Into -
Coaches Choice Buy-Out
“ Peaks and Valleys “ (All Classes)
AMRAP 16:
16 Box Jump Overs
8 Push Press (135,95)
16 Slamballs (30,20)
* * SWEAT will utilize 2 x KB’s * *
A) Power Snatch
OTM x 9:
3-3-3-2-2-2-1-1-1
* Weight may increase across each minute as long as technique allows, these are TnG reps *
- THEN -
B) “ New Era “
For Time:
50 Abmat Sit-Ups + 25 Power Snatches
40 Abmat Sit-Ups + 20 Power Snatches
30 Abmat Sit-Ups + 15 Power Snatches
20 Abmat SIt-Ups + 10 Power Snatches
10 Abmat SIt-Ups + 5 Power Snatches
RX = 75/55
” SWEAT “
AMRAP 16:
10 Abmat Sit-Ups + 5 DB Snatches + 200m Run
20 Abmat Sit-Ups + 10 DB Snatches + 200m Run
30 Abmat Sit-Ups + 15 DB Snatches + 200m Run
40 Abmat Sit-Ups + 20 DB Snatches + 200m Run….
* Continue to add 10 Abmat Sit-Ups and 5 DB Snatches every round *
“ The Tank “ (All Classes)
AMRAP 30:
20 Calorie Row
20 Burpees To Plate
20 Calorie Bike
20 V-Ups
“ The Man In The Red Bandana “ (All Classes)
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
** SWEAT classes will have the option to use a barbell for tomorrow only **
! ! ! CHECKOUT THE FULL STORY HERE ! ! !
A) Overhead Pause Squats (From The Rack)
15 minutes to establish a 3-Rep moderate to heavy (:05 pause in the bottom)
- THEN -
B) “ Kickoff “
AMRAP 12:
15 Overhead Squats (95,65)
30 Russian KBS (70,53)
” SWEAT “
OTM x 20 (:50on / :10off)
1) Max Russian KBS
2) Max Single Arm DB OHS
3) Max HR Push-Ups
4) Rest
A) Power Clean And Push Jerk
12 Minutes to establish a moderate to heavy Power Clean and Push Jerk
- THEN -
B) “ Born To Run “
For Time:
400m Run + 21 Power Cleans
400m Run + 15 Power Cleans
400m Run + 9 Power Cleans
200m Run + 9 Push Jerks
200m Run + 15 Push Jerks
200m Run + 21 Push Jerks
RX = 135 / 95
” SWEAT “
For Time:
400m Run + 40 SA DB Power Cleans (Alternating 5’s)
400m Run + 30 SA DB Power Cleans (Alternating 5’s)
400m Run + 20 SA DB Power Cleans (Alternating 5’s)
200m Run + 20 SA DB S2OH (Alternating 5’s)
200m Run + 30 SA DB S2OH (Alternating 5’s)
200m Run + 40 SA DB S2OH (Alternating 5’s)
* Coaches Choice Midline Buy-Out *
A) Back Squats
3 x 6 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
- THEN -
B) “Head Start “
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs (20”)
50/35 Calorie Assault Bike
” SWEAT “
AMRAP 22:
5 Burpee Box Jump Overs (20”)
15 Calorie Row
5 Burpee Box Jump Overs
15 Calorie Assault Bike
A) Deadlift
15 Minutes to establish a heavy set of 5 (Not TnG)
- THEN -
B) “ Plankton “
For Time:
3-6-9-12-15 of:
Deadlifts (225,155)
* 35 Double Unders after each set of DL *
“ SWEAT “
AMRAP 18:
15 Odd Object Sumo Deadlift
:30 Side Plank Left
60 Double Unders
:30 Side Plank Right
15 Odd Object Goblet Squats
“ Bike The Distance “ (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Assault Bike
* Teams alternate every 500m *
“ Hot Pursuit “ (All Classes)
2 ROUNDS OF
In a 4:00 WIndow:
500/400m Row
10 Power Cleans (155,105)
Max Bar Over Burpees
- Rest 2:00 -
In a 4:00 Window:
15 Bar Over Burpees
10 Power Cleans (155,105)
Max Meter Row
- Rest 2:00 -
* * SWEAT will complete DB Double Power Cleans and Burpees Over The DB * *
A) Front Squats
5 x 5 @ 60% of Back Squat 1RM
* Performed On The 2:00 *
- THEN -
” The Boys “
For Time:
1,000m Run
50 Thrusters (45,35)
30 Slamball Dunks (30,20)
” SWEAT “
AMRAP 16
5-10-15-20-25-30….
Slamball Dunks
Slamball Step Overs
* 200m Run After Each Round *
SLAMBALL DUNK = Slamball Squat Clean Thruster + Slamball
Read More“ Road Warrior “
AMRAP 20:
30 Power Snatches (75,55)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (95,65)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (115,85)
1,000m Bike or 500m Row (Athletes Choice)
30 Power Snatches (135,95)
1,000m Bike or 500m Row (Athletes Choice)
AMRAP Power Snatches @ 155/105
” SWEAT “
AMRAP 18:
30 DB Snatches (Alternating)
30 Abmat Sit-Ups
1,000m Bike or 500m Row (Athletes Choice)
“ Grip Van Winkle “ (ALL CLASSES)
Teams of 2
AMRAP 20:
5 Deadlifts (185,135)
10 TTB
20 Double Unders / 30 Single Unders
* You Go / I Go full rounds *
* * Athletes can only work while partner holds the top of a DL * *
- - > SWEAT will utilize double odd object deadlifts (KB/DB) < - -
A) Back Squats
3 x 8 @ 70%
2 x 6 @ 75%
2 x 4 @ 80%
* On the 2:30 *
- THEN -
B) “ Cruise Missile “
For Time:
400m Run
50/35 Calorie Assault Bike
400m Run
” SWEAT “
On The 4:00 x 7 Rounds
400m Run
12/9 Calorie Assault Bike
* Rest remaining time *
A) Pause Push Press
6 x 3 ^ (:03 Pause in dip))
- Then -
B) “ Planet Earth “
AMRAP 16:
30 Russian KBS (53,35)
30 Push Press (95,65)
30 Cal Row
30 Russian Twists (Weighted)
“ SWEAT “
AMRAP 22:
30 Russian KBS
30 Single Arm DB Push Press (15R/15L)
30 Cal Row
30 Russian Twists (Weighted)
“ Brain Freeze “ (All Classes)
5 RFT:
400m Run
25 ABMSU
20 HR Push-Ups
15 Box Jumps (24,20)
A) Complex
Work To A Heavy Complex
3 Deadlifts + 2 Power Cleans + 1 Jerk
- Then -
B) “ White Clawz “
21-15-9:
Deadlift (135,95)
Shoulder To Overhead (135,95)
” SWEAT “
AMRAP 18:
3-6-9-12-15….
Double DB/KB Deadlifts
Double DB/KB Hang Clean
Double DB/KB Push Press
Calorie Row
* Continue to add 3 reps per round until time is up *
A) Front Squats
5 x 5 Across @ 57.5% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN _
B) “ Smudge “
OTM X 12:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
* Score = Total Double Unders and Wallballs
* * RX = 53,35 / 20,14 * *
“ SWEAT “
OTM x 21:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
