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Clean and jerk

Crossfit SW18 – CrossFit Clean and Jerk (3-3-2-2-1-1) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Metcon (Time) 6 RFT Read more…

Engine

Crossfit SW18 – Ignite Metcon 5 rounds 20 metre reverse prowler 12 cal assault bike 20 bent over row 15 battle rope slams 9 min EMOM (45/15) Med slams Banded high knees 40/20 x 4 Tuck jumps Press ups Rot throw Banded rotations

Engine

Crossfit SW18 – Ignite Metcon 10 min EMOM (50/10) Assault bike Rotational KB swing 8 rounds 100m sprint outside 3 rope climbs 40/20 x 4 Down up shuttle Burpee tuck jump (Core in rest) 8 min EMOM 45/15 Rower Russian twists

Engine

Crossfit SW18 – Ignite Metcon 5x20m banded sprints 4 rounds – 30 sec rest 12 lateral step ups 12 burpee broad jumps 12 jump squat 12 plank to press 5x20m banded sprints 20/10 x 12 KB thruster Burpee over KB 5x20m banded sprints

Block 2 week 4

Crossfit SW18 – CrossFit Metcon (Time) 100 DB thrusters5 burpees top of each minute Metcon (AMRAP – Rounds) 12 min AMRAP 12 KB deadlift 15 Burpee box jumps 100 metre run Metcon (Time) 20 push press/1 KB swing Through to 1 push press/20 KB swing

Engine

Crossfit SW18 – Ignite Metcon 4 rounds (40/20) Burpee box jumps Rower Chest throw 8 rounds (30/15) Bear crawl Rot jump lunge 4 rounds (40/20) Burpee Burpee slams DU shuttle 8 rounds (30/15) BB shoulder press KB swing