Return to site

WOD - Friday, 3/15/2019

19.4

(Early Birds)

Warm-up
Power Snatch WU #1
With an empty bar
3 x
3 High Hang Snatch Pulls
3 Snatch High Pulls
3 Behind the neck (BTN) Snatch–grip Jerks
3 Hang Power Snatches
3 Power Snatches
Hit this warm up BEFORE class. Come in early to class if need extra time warming up your snatch or fine tuning the technique.

Warm-up #1
1k row/ski or bike (4:00) (easy)
into:
2 RFQ, with purpose
4 Muscle or Power Snatch
4 Burpees
2-4 Pull ups (kipping, butterfly OK)

rest 1:00

2 RFQ, with purpose
4 Muscle or Power Snatch
4 Bar-facing Burpees
2 BMU (RX) / 2-4 Pull ups (kipping, butterfly OK)

rest 3:00


Weightlifting: Power Snatch

1-3 x 3
This portion is optional and can be done built into the 2nd portion of today's WU if you feel like overloading the barbell will help you.

RX = 135/95*
Scaled = up to 95/65

*This weight should be on the easy side if you are planning on RXing.
 

Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period


CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
 

Cool Down
8:00 bike/row/ski/jog
This should be at an easy, conversational pace.

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly