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.

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

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.

  • 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 cont