21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9 reps, for time of:
Dumbbell Thruster (35#/25#)
Pull-up
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Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Advanced RX Class:
EMOM for 8 mins: Clean and Jerk
1 Clean & Jerk, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups
* Rest 3 min before Pt. 2
Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Back Squat: 12RM & AMRAP 20 mins: Run, Air Squats and Muscle Ups
AMRAP 20 mins: Run, Air Squats and Muscle Ups
Complete as many rounds as possible in 20 mins of:
Run 400m
40 Air Squats
4 Muscle Ups
* Sub 8 C2B pull-ups for MU ea round
Photo by @robcwilson
So How Many People Participated in the 2019 CrossFit Open?
Results
Results cont
Advanced RX: Hang Squat Snatch 1-1-1-1-1 & Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps
Advanced RX Class:
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps
For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls
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.
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
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
Team WOD: AMRAP 18 mins: Deadlifts, AbMat Sit-ups and Rows
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
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.
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
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.
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.
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
Back Squat 8-6-4-2-1 & 4 RFT: Wall Balls, Run and Handstand Push-ups
Back Squat 8-6-4-2-1
Back Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Wall Balls, Run and Handstand Push-ups
4 rounds for time of:
15 Wall Balls (20#/14#)
Run 400m
15 Handstand Push-ups
Rest 1 min
* Total time includes rest intervals
Photo by @robcwilson
Update on the Leaderboard and who’s on the outside looking in.
Inside Elite Fitness – 19.4 Recap
Mat Fraser 19.4 Insanely All Unbroken
Results
Results cont