Category: Beyond the Whiteboard

Back Squat: 20RM & 3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

Back Squat: 20RM

Record your best Back Squat 20 rep max lift.

Only include the heaviest 20 rep, do not include sets prior to it.

BTWB

3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

3 rounds for time of:
Run 400m
3 Rope Climbs
15 Kettlebell Goblet Squats (53#/35#)
* Scale climbs to 2 supine climbs per RC

BTWB

Photos by @robcwilson

The 2019 CrossFit Games Open is officially over! Another year down and another good test of fitness with some fun and grueling workouts. It was great to see a final push of people to sign up and get over 30 of you officially registered. That is what makes Friday Night Lights. Having a huge group of us showing up to put in the work, judge, cheer, PR and party is what it’s all about. This fall the Open will be back as the schedule shifts to moving the Open to October every year. This will kickoff the 2020 CF Games season. We are hoping to double the participation in the gym and see more people get over their fear and sign up!
Dave Castro Didn’t Test 19.5
Who’s Qualified for the Games Unofficially in the Top 20
Results
Results cont

Power Snatch 2-2-2-1-1-1 & AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Power Snatch 2-2-2-1-1-1

Power Snatch 2-2-2-1-1-1

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

BTWB

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees, pick load
9 Toes-to-bars
12 Box Jumps (24″/20″)

BTWB

Open 19.5 Photos by @robcwilson

Results
Results cont

Bench Press: 2-2-2-2-2 & AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Bench Press: 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Complete as many rounds as possible in 12 mins of:
5 Push Press (115#/75#)
6 Sit-up (medicine ball) (20#/14#)
7 Medicine Ball Cleans (20#/14#)

BTWB

Open 19.5 Photos by @robcwilson


Results
Results cont

Advanced RX: 3 RFT: Rows, Deadlifts and Box Jumps

Advanced RX Class:

3 RFT: Rows, Deadlifts and Box Jumps

3 rounds for time of:
Row 500m
12 Deadlifts (245#/165#)
15 Box Jumps (30″/24″)

BTWB

CrossFit Games Open 19.5

CrossFit Games Open 19.5

33-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups

Time cap: 20 minutes

BTWB

CrossFit Games Open 19.5 – Scaled

33-27-21-15-9 reps for time of:
Thrusters (65#/45#)
Jumping Pull-ups

Time cap: 20 minutes
* JPU. Ensure 6” above head to bar. Must straighten arms at bottom of each rep and clear chin over bar.

BTWB

Photo by @robcwilson

Open Workout 19.5
Workout Description & Scorecard
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Results
Results Open Registered Athletes

Lifting: 1 Squat Clean + 1 Hang Squat Clean & 4 RFT: Dumbbell Farmers Carries, Hand Release Push-ups and Ring Rows

Lifting: 1 Squat Clean + 1 Hang Squat Clean

Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Dumbbell Farmers Carries, Hand Release Push-ups and Ring Rows

4 rounds for time of:
Dumbbell Farmers Carry (50#/35#), 200m
20 Hand Release Push-ups
20 Ring Rows

BTWB

Photo by @robcwilson

Results

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

SNORIDGE CROSSFIT