3 RFT: Rows, Deadlifts and Box Jumps3 rounds for time of:
Row 500m
12 Deadlifts (245#/165#)
15 Box Jumps (30″/24″)
Photo by @robcwilson
19.5 athletes post your score by 6pm PST Monday!
The Number One Athlete in Italy Dropped Out
Five National Champion Races You Should be Watching
CrossFit Games Open 19.533-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters (65#/45#)
Jumping Pull-ups
Time cap: 20 minutes
* JPU. Ensure 6” above head to bar. Must straighten arms at bottom of each rep and clear chin over bar.
Photo by @robcwilson
Workout Description & Scorecard
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set
2 Squat Snatch (Touch & Go), pick load
Every 1 min for 7 mins.
21-15-9 reps, for time of:
Snatch (115#/75#)
Box Jump (24″/20″)
* Power Snatch. Choose a load that allows you to do 2-3 touch and go sets for each round.
Happy 500th WOD to Brandon! Congrats on hitting this milestone!
Tomorrow we find out the final Open workout with 19.5 Who thinks Deadlifts and DB Thrusters for time are on tap?
Back Squat 8-6-4-2-1Back Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Wall Balls (20#/14#)
Run 400m
15 Handstand Push-ups
Rest 1 min
* Total time includes rest intervals
Photo by @robcwilson
Update on the Leaderboard and who’s on the outside looking in.
Inside Elite Fitness – 19.4 Recap
psEvery 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips
For time:
Row 1000m
40 Deadlifts (225#/155#)
Run 800m
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With PlatesAs a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
* Normal WB not alternating partner WB! Alternate work/rest with your partner
Open 19.4 Photos by @robcwilson
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 5-4-3-2-1, using heaviest weight per set
* Complex
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar Facing Burpees
Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)
* Snatch (power or squat) only. Burpees can step back or up but must jump over bar with 2 feet. Must be perpendicular to bar and chest to floor. If you complete first 3 rds note tie break time.
For total time:
3 rounds of:
10 Snatches (65#/45#)
12 Bar Facing Burpees*
Rest 3 mins
3 rounds of:
10 Pull-ups
12 Bar Facing Burpees*
Time cap: 12 mins (including 3 min rest period)
*Athletes may step over the bar
