Back Squat: 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
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.
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
Photo by @robcwilson
19.4 announcement Thursday at 5pm!
What’s That Blue Line on the CrossFit Games Leaderboard?
If the Open Ended Today, Who Would Get Sanctionals Invites?
Results
Results cont
Bench Press: 3-3-3-3-3
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.
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)
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#)
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
Lifting: Deadlifts and Hollow Rocks
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* Use mats touch and go.
Power Clean & Jerk: 1-1-1-1-1 & 24-21-18: Lateral Burpee Over Bars, Power Clean & Jerks and Pull-ups
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.
19.3 Open Photos by @robcwilson
Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Adv Team WOD: Frantasy Land
Advanced RX Class:
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Adv Team WOD: Frantasy Land
As a team of 2 complete for time:
21-15-9 reps of:
Thruster (95#/65#)
Pull-up
— then —
15-12-9 reps of:
Thruster (115#/80#)
Chest-to-bar Pull-up
— then —
12-9-6 reps of:
Thruster (135#/95#)
Bar Muscle-up
*Alternate work with your partner. Split reps.
Photo by @robcwilson
Team WOD: FT: Partner Runs, Thrusters, Pull-ups
CrossFit Games Open 19.3
CrossFit Games Open 19.3
For time:
200 ft Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Strict Handstand Push-ups
200 ft Handstand Walk
Time cap: 10 mins
CrossFit Games Open 19.3 – Scaled
For time:
200 ft Single Dumbbell Front Rack Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Elevated Strict Handstand Push-ups, 5 inches
200 ft Bear Crawl
Time cap: 10 mins
Muscle-Up Practice & Alt EMOM 18 mins: Row Calories, Toes-to-bars and Squat Cleans
Muscle-Up Practice
Muscle Up Progression
This is not a timed workout.
* 15 min to practice MU’s. Use this time to prep for the open by working specific skills (progressions, transitions, false grip, kip, strict pull-up and dip etc.) Don’t overdo it in case these show up in 19.3.
Alt EMOM 18 mins: Row Calories, Toes-to-bars and Squat Cleans
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
12 Toes-to-bars
3 Squat Cleans, pick load
Congrats to Lou for hitting his 1000th WOD! Not only for getting to such a milestone but by doing it mostly at the 5:30am class and having to put up with Bob B.!