Month: March 2019

Advanced RX: Lifting: Hang Squat Cleans and Front Squats & FT: Wall Balls and EMOM Toes-to-bars

Advanced RX Class:

Lifting: Hang Squat Cleans and Front Squats

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

BTWB

FT: Wall Balls and EMOM Toes-to-bars

For time:
100 Wall Balls (20#/14#)

Every 1 min complete 6 Toes-to-bars.

BTWB

CrossFit Games Open 19.4

CrossFit Games Open 19.4

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.

BTWB

CrossFit Games Open 19.4 – Scaled

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

BTWB
 


19.4 Photos by @robcwilson

Results
Results Open Registered Athletes

Back Squat: 5-5-5 & Alt EMOM 15 mins: Rows, One Arm Dumbbell Snatch (Alternating) and Air Squats

Back Squat: 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 15 mins: Rows, One Arm Dumbbell Snatch (Alternating) and Air Squats

Every 1 min for 15 mins, alternating between:
Row 150m
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Air Squats
Row M: 150m F: 125m

BTWB

Photo by @robcwilson

Tomorrow is our next Open WOD! This is a fun one that I was able to test out tonight with a few others after the announcement. The first couplet is a sprint/gasser that gives you incentive to move fast while getting to the mandatory 3 minute rest before couplet #2.
The heart rate is definitely going to be high with this workout. Maintain consistent movement on the burpees, take minimal breaks with the power snatches, and be ready before the first set/attempt at a Bar Muscle-up (to not waste any effort or pull).
Have fun with this and enjoy Friday Night Lights!
Open Workout 19.4
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 Bar muscle-ups
12 Bar-facing burpees
* Scale to (65#/45#), and chin over bar pull-ups
* 12 Minute Time Cap
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Logistics:

  • Most athletes will not have a total time for the WOD, but will have a Total Rep count at the end of the 12 minute cap
  • For those who complete Couplet #1, you will need to have your tie break time recorded to submit your score along with total rep count
  • 3 minute rest REQUIRED between both couplets
  • No mats needed for burpees
  • Bar Facing Burpees standards:
    • Must be done perpendicular to the barbell
    • Chest and thighs must hit floor
    • Athlete can step back and step up, but must jump with a two footed takeoff over the bar
  • Snatch standards:
    • Power, squat or split
    • Feet must come in line at lockout before lowering or dropping bar

Open Workout 19.4 Standards Video
Results
Results cont

Bench Press: 3-3-3-3-3 & 3 RFT: Double Unders, Push Press and Toes-to-bars

Bench Press: 3-3-3-3-3

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Double Unders, Push Press and Toes-to-bars

3 rounds for time of:
42 Double Unders
21 Push Press (95#/65#)
18 Toes-to-bars

BTWB

Lifting: Deadlifts and Hollow Rocks & AMRAP 15 mins: Deadlifts, Box Jumps and Kettlebell Swings

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 20-20-20 (Bodyweight)

BTWB

AMRAP 15 mins: Deadlifts, Box Jumps and Kettlebell Swings

Complete as many rounds as possible in 15 mins of:
10 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Three weeks of the Open are done, two to go. Will we see pull-ups and / or muscle-ups this week? When will burpees, snatches or deadlifts appear? Are thrusters in the mix for week 5 like they always are each year? Tune in Thursday at 5pm PST with us in the lobby for another riveting, professional, highly produced announcement!
How are 2018 Games Athletes Performing in the 2019 Open After Week 3?
Results
Results cont

Power Clean & Jerk: 1-1-1-1-1 & 24-21-18: Lateral Burpee Over Bars, Power Clean & Jerks and Pull-ups

Power Clean & Jerk: 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

24-21-18: Lateral Burpee Over Bars, Power Clean & Jerks and Pull-ups

24-21-18 reps, for time of:
Lateral Burpee Over Bar
Power Clean & Jerk (115#/75#)
Pull-up
* Choose load you can do touch and go sets of C&J.

BTWB