4 sets: Tuck Hold on parralettes, accumulate :30 (no more than 3 attempts) rest :40 Dead hang Strict pronated Pullups, 8 reps (use weight if [...]

CrossFit Open Workout 19.1 Metcon (No Measure) Prep (after solid good warm up) 3 sets: 1st min: 7/5 cals AFAP @ 100% 2nd min: 7 [...]

Emom 1st min: 2 rope climb 2nd min: :30 row @ 90% 3rd min: 12-15 unbroken toes to rings 4th min: :30 airbike @ 90% [...]

A1: Back Squat (3 reps @ 50X1 x 6 sets rest :60) start blank bar A2: Barbell Bicep Curl  (8 reps @ 30X3 x 6 [...]

A1: Close Grip Bench Press (9 reps x 5 sets rest :30 ) A2: Laying Dbell Tricep Ext (15 reps @ 30X1 x 5 sets [...]

A. Split Jerk (work to tough single within 8 sets (rest :90 b.t)) start blank bar B. EMOM 1st min: 5 Overhead Squat (taken from [...]

A1: Strict Press (5 reps x 6 sets rest 1 min ) Advanced Portion of this would be 5 Strict HSPU or deficit if possible [...]

A1-A3 -- Will be 4-5 sets within a 20 minute time frame A1: Box Squat  (6 reps @ 31X1 x 5 sets rest :45) Hip [...]

WOD: Metcon (No Measure) 5 sets: 10 Hanging Scap Raises rest :20 8 Strict Pronated Pullups (Add weight if possible) rest :40 16 Bent Over [...]

WOD: A1: Glute Bridge DB Floor Press (8 reps @ 2222 x 5 sets rest :60) A2: Landmine Press (8 reps/arm x 5 sets rest [...]