Category: Standard RX

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)

BTWB

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#)

BTWB

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

Power Clean & Jerk: 1-1-1-1-1 & 24-21-18: Lateral Burpee Over Bars, Power Clean & Jerks and Pull-ups

Power Clean & Jerk: 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

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.

BTWB

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

BTWB

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

BTWB

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.

BTWB

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

BTWB

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.!

CrossFit Open 19.3 Announcement Live Blog
Results

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.

BTWB

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

BTWB

Overhead Squat: 3-3-3-3-3 & FT: Rows; 3x Overhead Squats and Box Jumps

Overhead Squat: 3-3-3-3-3

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

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″)

BTWB

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

Deadlift: 3-3-3

Deadlift 3-3-3

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

BTWB

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#)

BTWB

Photo by @robcwilson

Results 
Results cont

SNORIDGE CROSSFIT