Friday March 15, 2019

Friday March 15, 2019

Events & Announcements

Heat sign-ups for 19.4 will begin at 4:30


Workout of the Day

Warm Up
250m Stiff Legged Row
Then 3 Rounds Of:
10 Scap Pull-Ups
8 Walkout Push-Ups
10 SA KB Swings (R/L)
10 SA KB High Pulls (R/L)

Skills & Drills
Power Snatch
Movement Prep
5 High Hang Power Snatches
5 Hang Power Snatches
5 Power Snatches

Bar Muscle Up/Pull Up
Movement Prep
10 Kipping Swings
3-5 Strict Pull-Up
5 Kipping Pull-Ups
3 Chest to Bar Pull Ups
1-2 Bar Muscle Ups

*warm up to your workout movement

Workout Prep
5 Snatches
3-5 Bar Facing Burpees
1-2 Bar Muscle Ups or Scale
3-5 Bar Facing Burpees

Training
CrossFit Games Open Workout 19.4
For total time:
3 Rounds Of:
10 Snatches (95/65)
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