Split Jerk
5×1
*Weight is athlete’s choice, max of 80%, build throughout.
*Weight is athlete’s choice, max of 80%, build throughout.
Ancillary Work
3 Rounds for Form:
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups
9 Minutes?
9 Minute AMRAP of:
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps
Community WOD (10:00am)
15 Minute Partner AMRAP
30/20 Calorie Row (Split 50/50 between partners)
20 Thrusters
20 Kettlebell Swings
20 Burpees
*1 Partner Working at a time
30/20 Calorie Row (Split 50/50 between partners)
20 Thrusters
20 Kettlebell Swings
20 Burpees
*1 Partner Working at a time
Endurance WOD (7:45am)
25 Minute Partner AMRAP
50/40 Calorie Row (Split 50/50 between partners)
30 Thrusters (75/55)
30 Kettlebell Swings (75/55)
30 Burpees
*1 Partner Working at a time
50/40 Calorie Row (Split 50/50 between partners)
30 Thrusters (75/55)
30 Kettlebell Swings (75/55)
30 Burpees
*1 Partner Working at a time
Jump, Snatch, Squat
10 Minute AMRAP of
50 Double Unders
10 Hang Power Snatch (75/55)
15 Air Squats
50 Double Unders
10 Hang Power Snatch (75/55)
15 Air Squats
Strict Press
Strict Press
5×3
*Weight is athlete’s choice, build throughout.
5×3
*Weight is athlete’s choice, build throughout.
A Bear & Her Fun Friends
12 Minute AMRAP of:
50′ Bear Crawl
15 Box Jumps
50′ Bear Crawl
15 Burpees
50′ Bear Crawl
15 Box Jumps
50′ Bear Crawl
15 Burpees
Handstand Walks
10 Minutes of handstand walk practice
Open 19.5
33-27-21-15-9 reps for time of:
• Thrusters
• Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/5#movementStandards
Scorecard:
https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf