Pistols
15 Minutes of Pistol Practice
Options: Lower to box, stand on box, use ring to lower and raise, plate under heel, full Rx
Options: Lower to box, stand on box, use ring to lower and raise, plate under heel, full Rx
BMU Practice
20 minutes of BMU practice and gymnastics drills
ROMWOD
We will close out class with ROMWOD
Thursday – Two Rounds
2 Rounds for Time:
600 Meter Row
20 Handstand push-ups
25 Jumping Squats
30 Mountain Climbers
600 Meter Row
20 Handstand push-ups
25 Jumping Squats
30 Mountain Climbers
Open 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 (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)
• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
Rx Weights:
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Workout Details:
https://games.crossfit.com/workouts/open/2019/2#movementStandards
Scorecard:
https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf
Community WOD (10:00am)
Partner Workout – 2 Rounds for Time
1000 Meter Partner Row (Split between partners)
60 Sit-ups
40 Push-ups
20 Goblet Squats
*Reps are total between partners. 1 partner working at a time.
1000 Meter Partner Row (Split between partners)
60 Sit-ups
40 Push-ups
20 Goblet Squats
*Reps are total between partners. 1 partner working at a time.
Endurance WOD (7:45am)
Partner Workout – 2 Rounds for Time
1600 Meter Partner Row (Split between partners)
80 Sit-ups
60 Push-ups
40 Overhead Squats (75/55)
*Reps are total between partners. 1 partner working at a time.
1600 Meter Partner Row (Split between partners)
80 Sit-ups
60 Push-ups
40 Overhead Squats (75/55)
*Reps are total between partners. 1 partner working at a time.
15 Minute Monday
15 Minute AMRAP
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row
19.2 Test/Retest
If you haven’t done 19.2, please feel free to test it instead of the scheduled WOD. See the coach for an appropriate warm up.
*** Input score on Friday, 3/1. ***
Power Snatch 3-2-1-1
Power Snatch for load:
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%