2019 CrossFit Games Event 11 – “The Standard” For time: 30 Clean & Jerks, 135/95 lbs 30 Muscle-ups 30 Snatches, 135/95 lbs Scaled 30 Clean & Jerks, 135/95 lbs 30 Chest To Bar Pullups 30 Snatches, 135/95 lbs Porch 30 Clean & Jerks, 95/65 lbs 30 Pullups 30 Snatches, 95/65 lbs Buttercups 30 Clean &…
Strength
Deadlift
5 x 5 @ 90% of 5 rep max.
Warm-up as necessary then complete all 5 working sets at prescribed weight.
Then
3 rounds of:
15 Double Dumbbell Thrusters, 35/20 lbs
10 Toes-to-bars
Rest 1 min
— then —
3 rounds of:
10 Deadlifts, 185/125 lbs
10 Bar Facing Burpees
Rest 1 min
First
3 Rounds for time of the following
15 Toes to Bar
400m Run
Rest 5 minutes
Then
As many rounds as possible in 9 minutes of the following:
3 Hang Power Snatches 75/55
3 OHS
30 Double Unders
+ 3 Reps to the BB movements each round
Strength Bench Press 5 x 5 @ 90% of 5 rep max. Warm-up as necessary then complete all 5 working sets at prescribed weight. Then Complete as many rounds as possible in 12 mins of: 9 Power Cleans, 155/105 lbs 15 Front Squats, 155/105 lbs 21 Box Jumps, 24/20 Buyout Narrow Grip Bench Press 3…
Strength Squat 5 x 5 @ 90% of 5 rep max. Warm-up as necessary then complete all 5 working sets at prescribed weight. Then 3 rounds for time of the following: 10 Thrusters 95/65 10 Pullups Rest 5 Minutes Repeat Buyout Goblet Squats 24/16 …
Strength Take 15 minutes to determine a 5 rep max in the following: Deadlift Then Air Force For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs Every 1 min (starting at 0:00) complete: 4 Burpees Buyout Keep…
First 3 Rounds For time with a 10-minute time limit of: 15 Overhead Squats 95/65 30 Double unders Then with 10 minutes on a running clock perform the following: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. One rep is:…
Strength Take 15 minutes to determine a 5 rep max in the following: Bench Press Then 5 rounds for time of: 21 Back Squats, 135/95 lbs 1 Rope Climb, 15 ft Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and continue tempo work of 2 counts down and go fast up.…
Strength/Skill Alternating Every other minute for twelve minutes 5 Touch and go power clean and jerks 10 Bar Facing Burpees Go as heavy as you can with no misses. Pressouts are misses. With only 4 weeks to the Festivus, we are ramping up the strength endurance aspects of the workout with barbell cycling workouts. Enjoy.…
Strength Take 15 minutes to determine a 5 rep max in the following: Squat Then As many rounds as possible in 7 minutes of the following 10 Toes to bar 10 Push Press 75/55 10 Burpees 10 Box Jumps 24/20 Rest exactly three minutes Repeat Buyout Front Squat 3 x 5 Run or row 200…
