Day 1
Part A
5 intervals
500m Row
2 min Rest
Aim for the same time interval each interval
Part B
CrossFit Games Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
10 minute Time Cap
Day 2
Part A
EMOM12
2 Clean Pulls + 1 Clean + 1 Front Squat
Part B
AMRAP 15
CrossFit Games Open 19.1
19 Wall Balls
19 Calories Rowed
Day 3
Part A
5 Set 4 Bench Press @ 85% of your max
Part B
AMRAP 18
15 Box Jumps
12 Push Press
9 V-Ups
Day 1
Warm-up
3-4 Sets
1 min moderate bike/row
5 Clean Deadlifts
5 Strict Cleans
5 Power Cleans
5 Push Jerks
EMOM10
5 Power Clean and Push Jerks
(focus is to cycle these quickly)
Part B
75 Air Squats
25 Pushups
50 Wall Balls
25 Pushups
75 Air Squats
Day 2
Warm-up
3 set
12 Cat/Camel
12 Bird/Dog
12 Empty Barbell Thrusters
:30s Bike
:30s Mountain Climbers
Part A
EMOM 12
1 Clean + 1 Front Squat + 1 Jerk
Part B
4 Rounds
1min Max Push Press 45lb
1min Max PVC Situps
1min Max Walking Lunges
1min Rest
Day 3
Warm-Up
8min AMRAP
:30s single unders
:30s up downs
:30s band pull aparts
:30s banded OH squats
Part A
5 Set
4 Bench Press @ 85% of your max
Part B
60 Burpee Box Jump Overs
Every 2 minutes (including to start at 0:00), perform 5 front squats (bar from the floor) 55lb bar