Return to site

WOD - Friday, 3/22/2019

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!

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.

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:
10:00-15:00 at a conversational pace.
If available, bike is preferred.

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