Beyond the Whiteboard – Page 273

Some great recap material from 19.2 out there on YouTube and Morning ChalkUp. Tune in Thursday with us in the lobby to find out 19.3. Will we see the return of the dumbbell? Will it be lunges, pull-ups and snatches or deadlifts, box jumps and handstand push-ups?
How are 2018 Games Athletes Performing in the 2019 Open?
Inside Elite Fitness – 19.2 Recap
Rich Froning’s World Record 19.2 Video
Results
Results cont

Deadlift: 3-3-3 & 3 RFT: Air Squats, AbMat Sit-ups, Push-ups and Deadlifts

Deadlift: 3-3-3

Deadlift 3-3-3

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

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3 RFT: Air Squats, AbMat Sit-ups, Push-ups and Deadlifts

3 rounds for time of:
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Deadlifts (155#/105#)

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Photo by @robcwilson

Results
Results cont

Deadlift: 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, Touch and go. No drops.

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Team WOD: AMRAP 20 mins: Chest-to-bar Pull-ups, Burpees and Power Snatches

Team WOD:

Partner AMRAP 20 mins: Chest-to-bar Pull-ups, Burpees and Power Snatches

Complete as many rounds as possible in 20 mins of:
7 Chest-to-bar Pull-ups
7 Burpees
7 Power Snatches (95#/65#)

Partners leap frog each, cycling through the exercises, one person working at a time.
* Alternate after each exercise, 1 does C2B, 2 does burpees, 1 does Snatches, etc.

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Open 19.2 Photos by @robcwilson

Results

Advanced RX: EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip) & 9-7-5: Bar Muscle-ups, Power Snatches, Overhead Squats and Runs

Advanced RX Class:

EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip)

Every 1 min for 7 mins do:
1 Close Grip Snatch, pick load
1 Overhead Squat (close grip), pick load

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9-7-5: Bar Muscle-ups, Power Snatches, Overhead Squats and Runs

9-7-5 reps, for time of:
Bar Muscle-up
Power Snatch (115#/75#)
Overhead Squat (115#/75#)
Run 400m

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Open 19.2 Photo by @robcwilson

Results

CrossFit Games Open 19.2

Beginning on a 8 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (135#/85#)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (185#/115#)

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (225#/145#)
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (275#/175#)
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (315#/205#)
Stop at 20 mins.

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CrossFit Games Open 19.2 – Scaled

Beginning on a 8 min clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95#/55#)
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans (115#/75#)

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans (135#/95#)
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
9 Squat Cleans (155#/115#)
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
7 Squat Cleans (185#/135#)
Stop at 20 mins.
**If you fully complete the workout, enter your total time. If you reached the time cap, simply hit the time cap option and enter the reps you completed. DO NOT put a tie break time. We do not have a tie break entry option. Please indicate this in your notes.**
* Registered athletes must have a judge.

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Friday Night Lights 19.2 Photos by @robcwilson

CrossFit Open 19.2 Workout Description and Strategies
Cheers to everyone for getting through 19.2! This repeat (sort of) of Open WOD 16.2 gave everyone a guaranteed 8 minute workout unlike 2016 when you had to earn each 4 minute increment. Great to see everyone cheering and judging and generally helping to keep things running smoothly.
If you are signed up make sure you submit your score and tie break time. If you still need to go get it in Monday before the end of the 4pm class and submit by 4:59pm PST.
“It was an ‘A’ performance:” Noah Ohlsen’s first shot at 19.2 goes well.
“Just go faster if you’re fitter:” Vellner’s Take On Repeating A 3-year-old Open Workout.
Results
Results Open 19.2 Registered Athletes

Push Press: 2-2-2-2 & Alt EMOM 18 mins: Rows, Wall Balls and Sumo Deadlift High-pulls

Push Press: 2-2-2-2

Push Press 2-2-2-2

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

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Alt EMOM 18 mins: Rows, Wall Balls and Sumo Deadlift High-pulls

Every 1 min for 18 mins, alternating between:
Row 150m/125m
12 Wall Balls (20#/14#)
12 Sumo Deadlift High-pulls (95#/65#)

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Photo by @robcwilson

Almost a repeat! 19.2 is kind of 16.2. This time you get a full 8 minute guaranteed workout (vs. 4 min. intervals in 2016).

Friday Night Lights: During class times starting at 4pm until 6pm (later if needed)
Bring drinks, dress warm and come hang out!
Judges or helpers can load bars for each interval
Registered athletes (RX or scaled) get preference on T2B spots and area closest to cage
Check in with Coach when you arrive to know if you need a judge or not
Tiebreak: At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders.

Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Workout Description & Scorecard
Results
Results cont

Push Press: 2-2-2-2

Push Press 2-2-2-2

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

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Hang Power Clean 2-2-2 & Chipper: Pull-ups, Hang Power Cleans, Lateral Burpees, AbMat Sit-ups, Air Squats and DU

Hang Power Clean 2-2-2

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

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Chipper: Pull-ups, Hang Power Cleans, Lateral Burpees, AbMat Sit-ups, Air Squats and DU

For time:
10 Strict Pull-ups
20 Hang Power Cleans (135#/95#)
30 Lateral Burpee Over Bars
40 AbMat Sit-ups
50 Air Squats
60 Double Unders

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Photo by @robcwilson

SRCF Team Count: 37
SNORIDGE CROSSFIT 2019 OPEN LEADERBOARD

We will program each Open WOD (RX and Scaled versions) every Friday for class for the next 4 consecutive weeks
19.2 will be announced Thursday at 5pm PST from Sydney Australia
We will have our Friday Night Lights this Friday during class times starting at 4pm as we added several more people to the registered count. Bring drinks, dress warm and come hang out!

Watch #19point2 Live From Sydney
Surge in Open Registration Not Enough to Eclipse 2018
19.1 Workout Analysis
Results
Results cont