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Overhead Squat

Crossfit Games Open 1 ...

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Workout

MOD 1817

Warm-up

20 min. trainer´s choice.

QUALITY WOD

Metcon (No Measure)

3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Time Cap: 30min.

All movements for quality!
Use light weights and excellent form.
(Improve technique by 1 percent on each movement.)

Lifting Weights

10 min. mobility and movement preparation
then
10 min. to warm up to working sets. Every 2 min.
6 @ 30%
4 @ 45%
4 @ 55%
2 @ 65%
2 @ 72%

1: Overhead Squat (10x5 @72%)

Overhead Squat

5010 Tempo every 3 min.
Excellent Quality through all sets!

CrossFit Open 2019 "FRIDAY NIGHTLIGHTS"

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Sit-ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, 01, March 2019

Male Clients

Tobias
Bromma

STRENGTH "LIFTING WEIGHTS...

10 x 5 @ 55 kg

Felix
Riffelsberger

STRENGTH "LIFTING WEIGHTS...

10 x 5 @ 45 kg

Markus
Becker

STRENGTH "LIFTING WEIGHTS...

10 x 5 @ 45 kg

Ewald
Rieder

STRENGTH "LIFTING WEIGHTS...

10 x 5 @ 35 kg

Female Clients

Theresa
Moßhammer

STRENGTH "LIFTING WEIGHTS...

10 x 5 @ 25 kg