Nick Gecsy

Monday, January 28th 2019

James Brown

Strength
Week 3: Bench Press
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcons
For Time
1000m Row
then
21-15-9
Deadlifts
Lateral Barbell Burpees

Rx: 205/145
Fit: 185/135 or 155/110
Dyn: 95/65

Sweat
EMOM 30
1 – 10 Plank Rope Slams
2 – 10 Weighted Russian Twists (Per Side)
3 – 10 Weighted Hanging Knee raises
4 – 10 Medball Clean + Wall Ball Shot
5 – 10 Calorie Row

Friday, January 25th 2019

Strength
Week 2 – Sumo Deadlift
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

Metcon
AMRAP in 12 min
15m (50ft) Handstand Walks
10 Alternating Pistols
5 Toes to Bar

Rx: As is
Fit: 7 HSPU or HSPU Mods
Dyn: 7 Pike HSPU, 1 Legged Box Squat, V-Ups

Wednesday, January 23rd 2019

Ponce

Strength
Week 2 – Bench Press
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

CrossFit Games Open 13.2
Complete AMRAR in 10 min
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

Rx: 115/75, 24/20
Fit: 95/55, 24/20
Dyn: 55/35, 20″

Tuesday, January 22nd 2019

Kelly

5 Rounds
4 Minutes to Complete
400m Run
1 Round of “Cindy”
Max Reps Hang Squat Cleans

* 2 Min Rest between Rounds
* 1 Round of “Cindy” = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Rx: 135/95
Fit: 95/65
Dyn: HPC: 55/45

Monday, January 21st 2019

Lauren

Strength
Week 2 – Back Squats
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

Metcons
4 Rounds for Time
10 Push Press
20 Sit-Ups
300m Row

Rx: 115/80
Fit: 95/80
Dyn: 75/55

Saturday, January 19th 2019

Bernie

AMRAP in 5 min
30/21 Cal Row
21 Hang Power Snatch
Max Lateral Burpees Over Bar

– Rest 5 min

AMRAP in 5 min
30/21 Cal Row
15 Hang Power Snatch
Max Lateral Burpees Over Bar

– Rest 5 min

AMRAP in 5 min
30/21 Cal Row
9 Hang Power Snatch
Max Lateral Burpees Over Bar

Rx: 95/65, 115/80, 135/95
Fit: 75/65, 95/65, 115/80
Dyn: 45/35>

Friday, January 18th 2019

Garret

Strength
Week 1 – Bench Press
 Warm Up
40-50% x 5
60% x 3
70% x 2

 Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
AMRAP in 10 min
5 Deadlifts
10/8 Cal Bike
5 Bar Muscle Ups

Rx: 225/155
Fit: 185/135 or 155/105, BMU Mods
Dyn: 95/65, 5 Ring Rows + 5 Push-Ups

Thursday, January 17th 2019

Brian D

CrossFit Games Open 11.5
Complete As Many Rounds and Reps in 20 minutes of
5 Power Cleans
10 Toes to Bar
15 Wall Balls

Rx: 145/100, 20/14
Fit: 115/80, 20/14
Dyn: Hang PC (Lite BB), V-Ups, 10 lb

Wednesday, January 15th 2019

Emily Y

Strength
Week 1 – Back Squat
 Warm Up
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
RX 
3 Rounds for Time
10 C2B Pull-Ups
5 Front Squats (165/115)
10 Burpees

 Fit/Dyn
3 Rounds for Time
10 Pull-Ups
5 Front Squats
10 Burpees

Fit: 135/95
Dyn: 95/65, Ring Rows