Category: Beyond the Whiteboard

EMOM for 7 mins: Squat Snatch (Touch & Go) & 21-15-9: Snatches and Box Jumps

EMOM for 7 mins: Squat Snatch (Touch & Go)

2 Squat Snatch (Touch & Go), pick load

Every 1 min for 7 mins.

BTWB

21-15-9: Snatches and Box Jumps

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.

BTWB

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?
What to Expect for 19.5
Fraser and Pearce Win 19.3
Results
Results cont

Back Squat 8-6-4-2-1 & 4 RFT: Wall Balls, Run and Handstand Push-ups

Back Squat 8-6-4-2-1

Back Squat 8-6-4-2-1

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

BTWB

4 RFT: Wall Balls, Run and Handstand Push-ups

4 rounds for time of:
15 Wall Balls (20#/14#)
Run 400m
15 Handstand Push-ups
Rest 1 min
* Total time includes rest intervals

BTWB

Photo by @robcwilson

Update on the Leaderboard and who’s on the outside looking in.
Inside Elite Fitness – 19.4 Recap
Mat Fraser 19.4 Insanely All Unbroken
Results
Results cont

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

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FT: Wall Balls and EMOM Toes-to-bars

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

Every 1 min complete 6 Toes-to-bars.

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Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates

Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates

As 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

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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.

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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

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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
SNORIDGE CROSSFIT