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 burpees

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 burpees

Hang Squat Clean (under knee) + Jerk

7 x (1+1)@70-85% (jerk)

SO 2:00

WORKOUT 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups

50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women
use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Metcon (time)

With partner for time: 7x750m row.

*YGIG.

Timecap: 45 minutes

Accessory:

5-7 climbs of pegboard
OR
15-45 Pull-ups on pegboard pegs (try to do sets of 3-10)
OR
50-80 Renegade rows (try to do sets of 5-7)

Rest as needed between sets.

Every min for 10 minutes (alternating)
Odd : Handstand Push ups x 5-10 or wall climbs x 2
Even : Kip/butterly /strict pull ups x 5-10 or ring/bar mu x 2-6
Pick what you need to practise and choose that amount of reps that makes your Crossfit skills better. Focus on quality and for that this workout gives you confidence for the future's wod's .
If you already have skills for the kipping hspu/pull ups practise skills then, if you dont have enough strenght for the movements yet. you should pick wall climbs and strict pull ups to create it.

2 rounds of :
30+30m 1 arm KB OH walking
10 KB swings
5-10 strict ttb/leg raises
2-3 wall climb
rest 2 min and repeat

1) Shuttle Run
2) DB Snatch
3) Burpee

1-3 x 5 tempo shoulder presses

3 up-1 down

with empty barbell.

Front squat 3RM
+ 2 drop sets of 3 @90%