Category: Pre Workout / Skill

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

BTWB

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

BTWB

Open 19.2 Photo by @robcwilson

Results

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.

BTWB

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#)

BTWB

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

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

Hang Power Clean 2-2-2

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

BTWB

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

BTWB

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

Front Squat: 1 Rep Max & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Front Squat: 1 Rep Max

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Complete as many rounds as possible in 7 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 75/55 lbs
9 Toes-to-bars

BTWB

Deadlift: 5-5-5 & 7 RFT: Handstand Push-ups, Deadlifts and Kettlebell Swings

Deadlift: 5-5-5

Deadlift 5-5-5

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

BTWB

7 RFT: Handstand Push-ups, Deadlifts and Kettlebell Swings

7 rounds for time of:
7 Handstand Push-ups
7 Deadlifts (225#/155#)
7 Kettlebell Swings (70#/53#)

BTWB

Open 19.1 Photos by @robcwilson

SRCF Team Count: 37

  • Time! 19.1 is a wrap!
  • 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 this Thursday at 5pm PST
  • We will have our Friday Night Lights next 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!

Sigmundsdottir, Olenkowicz, and Central Beasts Earn Games Invites in London

Sara Sigmundsdottir Dominates Day 2 to Win Strength In Depth

Tommy M. and Sean W. from the CrossFit Games Update Show are back with their own update show and YouTube channel:
Inside Elite Fitness – Strength in Depth Day One
Results
Results cont

Advanced RX: Lifting: Power Snatches and Power Clean & Jerks & FT: Power Snatches and Power Clean & Jerks

Advanced RX Class:

Lifting: Power Snatches and Power Clean & Jerks

Power Snatch 1-1-1, using heaviest weight per set
Power Clean & Jerk 1-1-1, using heaviest weight per set

BTWB

FT: Power Snatches and Power Clean & Jerks

For time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)

BTWB
SNORIDGE CROSSFIT