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WOD - Friday, 3/22/2019

Announcements!
What a great way to finish up this Open!!
Here are my strategy notes:
--> Break up these reps.
--> Breathe throughout every movement (bottom and top of thrusters)
--> Kipping pull ups: Remember to use your hips!! Breathe at the top and bottom.
--> Pace this workout as if it will take you about 4-5x the amount time it takes you to finish regular "Fran."
--> Mental toughness will play a big role in this workout. Make sure you have a positive voice in your head.
--> LFG!

Warm-up>
Thrusters/Pull-ups Warm-up:
3 Rounds for Quality:
1 min bike/row/ski (easy)
8 Single-Arm DB Thrusters (light, 4/4)
8 Kips*
8 KB Swings (light --> moderate)

*Round 2: 2-8 Pull ups
round 3: 2-8 C2B

Increase intensity and weight as you go.
Rest 2:00-3:00 and then go for it!


Hit a few Barbell thrusters just to get a feel for it. You may want to go a drop heavier for a few reps but its not really necessary today because of the sheer volume in this workout.


Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes


Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes


Cool Down:
Bike/Row/Ski
10:00-15:00 at a conversational pace.
If available, bike is preferred.

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