Warm Up Teaching Metcon - "Goat Day" On the Minute x 20 Odd: Movement 1 Even: Movement 2

Warm Up Teaching Weightlifting - 15 Minutes Build to moderate 3 Position Power Snatch Metcon - "Overhaul" For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)

Warm Up Teaching Metcon - "Face Off" 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault Bike

Warm Up Teaching Metcon - "This One" AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35)

2019 Crossfit Games Open Workout 19.1 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

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) "Goat Day" On the Minute x 20 Odd: Movement 1 Even: Movement 2 No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work.

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) “Double Play" AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (12:00 - 25:00) DEADLIFT (25:00 - 40:00) Build to a heavy set of 3 STRATEGY + WOD (45:00 - 60:00) “Dead Ahead" 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) “Meatball" For Time: 75 Wallballs (20/14) 35/25 Calorie Assault Bike 10 Rounds of "Strict Cindy"

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) “Waterproof" 21 - 15 - 9 Row Calories Front Squats (95/65) 15 - 12 - 9 Toes to Bar Hang Squat Cleans (95/65) 12 - 9 - 6 Burpees over Bar Thrusters (95/65)