1min.Row/Air bike/Ski
9-12 Air squat
6-9 Ring row
9-12 Sit up
6-9 Push up

3 rounds
4 BAR MUS
5 HSPUs
10 pistol squats
24 HBRs

15 min AMRAP
19 wall balls 9kg/6kg
19 cal row

How did it go?

EMOM 16 (of your own choice)
a) Hard Gymnastic Movement 2-8reps
b) Barbell Movement 10reps
c) Simple Gymnastic Movement 12-15reps
d) rest

9-10 Open 19.3
10-11 Basic Endurance CrossFit
11-12 Open 19.3

16-17 Mobility
17-18 Open 19.3

(Open 2019 athletes recovery ski/row/swim 30 minutes + rolling, strecthing)

6 x 2 OHS Every 3minutes

Find day’s heavy

Power Snatch 10-1 @60/40kg

Round of Cindy after each set. WOD ends with Cindy.

On 3-2-1-Go Do 10 Power Snatch and one roud of Cindy. Next round 9 power snatches and one round of Cindy. The final round 1s one Power Snatch and one round of Cindy.

RPE 4

Target< 20min

Scale the loading or Cindy (4-8-12…) to hit the target

Endurance WOD

AMRAP 40 min

In teams of 2 for 40 minutes as many rounds as possible:

1000 m row
80 air squats + 10 synchro sit-ups

1000 m row
60 air squats + 20 synchro sit-ups

1000 m row
40 air squats + 30 synchro sit-ups

Share the work. One works, one rests, except synchro sit-ups (in synchro sit-ups both are working in the same time)

EMOM 20
(1) 5 Clusters, medium weights
(2) 12-15 Box Jumps
(3) 5 Devils Presses DB, medium weights
(4) 8-12 Ring Dips
(5) Rest