Muscle Snatch 5-5-5-5-5 10 Min EMOM 3-5 Burpees 2 Power Snatches Annie 50-40-30-20-10 Double Unders Sit-Ups Cash Out Tabata Alternating Hollow Rock and Superman Hold
Submit your 19.3 score before Monday March 11th at 6pm! Back Squat 20 Min to find a Heavy Back Squat (15 Min for lunch classes) 2019 Transformation Challenge Baseline Workout 4 Min Max Effort Row for meters Rest 2 Min… Read more »
19.3 https://games.crossfit.com/workouts/open/2019/3 PLEASE COME PREPARED. MAKE SURE YOU KNOW THE STANDARDS AND TIEBREAK TIMES! https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf Please only take a sheet if you are in the Open. Run in 2 heats and judge your partner.
Review Pull-Up/Muscle-Up 10 Min EMOM 2 Muscle-Ups, Bar or Rings , or 3 Chest-Bar + 3 Dips or 4 Pull-Ups + 4 Dips or 5 Ring Rows + 5 Push-Ups 14 Min Alternating EMOM 4 Dumbbell Thrusters 50/35 6 Six… Read more »
5 Rounds (Resting 90 Seconds after each round) 10 Toes-To-Bar 15 Deadlifts 135/95 20 Single Arm Overhead Step Back Lunges 50/35 30 Double Unders Cash Out Single Arm Bend Over Row w/Kettlebell 3×10 Box Dips 3×10
7 Min EMOM 1 Snatch Balance + 2 Overhead Squats Snatch Complex at 80% (zero failed attempts) 5 Rounds at your own pace 1 Squat Snatch 1 Hang Squat Snatch 8 Min AMRAP 8 Ground to Overhead w/ a Plate… Read more »
Warm Up To Working Weight (Increase) Every 90 Second for 5 rounds (increasing) 3 Push Press Warm Up To Working Weight (Increase) Every 90 Seconds for 5 rounds (increasing) 3 Back Squat 2 Rounds: 25 Russian KB Swing 53/35 25… Read more »
19.2 https://games.crossfit.com/workouts/open/2019/2 19.2 will be held downstairs. Due to the logistics of the building multiple heats will have to be ran. Please note this may cause classes to run a bit over time, especially 45 min lunch classes. We thank… Read more »
Overhead Squats @ 70% From the Rack 3-3-3-3-3 Spend time reviewing Toes-To-Bar and Pistols and scales for these movements. 12 Min Alternating EMOM 5 Toes-To-Bar 4 Pistols Cash Out Accumulate 5 Min of Wall Sits. Every time you break 3… Read more »
20 Min AMRAP 20 Wall Balls 20/14 20 Hang Dumbbell Power Snatches (split reps evenly) 50/35 20 Box Jumps 20 Single Arm Dumbbell Push Press (split reps evenly) 20 Calorie Row (If more then 10 ppl start half the class… Read more »
X Warrior Challenge Discount code available for heat times on June 8th.
5 Min EMOM
5 Strict Press (same weight across sets)
20 Rep Back Squat
Increase 5lbs from last time.
10 Min AMRAP
30 Double Unders
15 Kettlebell Sumo High Pull