Category: Daily WOD
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.
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
Push Press: 1 Rep Max & AMRAP 12 mins: Rope Climbs, Push Press and Double Under
Push Press: 1 Rep Max
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 12 mins: Rope Climbs, Push Press and Double Under
Complete as many rounds as possible in 12 mins of:
3 Rope Climbs, 15 ft
12 Push Press (135#/95#)
50 Double Unders
Overhead Squat: 3-3-3-3-3 & FT: Rows; 3x Overhead Squats and Box Jumps
FT: Rows; 3x Overhead Squats and Box Jumps
For time:
Row 1000m
— then —
3 rounds of:
10 Overhead Squats (135#/95#)
15 Box Jumps (24″/20″)
Photo by @robcwilson
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
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.
CrossFit Games Open 19.2
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.
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.
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