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Friday 2/22/2019 The Open begins!

Warmup:

For those in the competition, find a judge and warm up.

Workout:

19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx:

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb ball to 9-ft. target

Scaled:

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

For other scaling options: https://games.crossfit.com/workouts/open/2019

Lift:

Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%

d.
Two sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 60 seconds

Skill:

Accumulate 30 Ring Dips

Accumulate 10 Rope climbs.

Earlier Event: February 21
Thursday 2/21/2019
Later Event: February 23
Saturday 2/23/2019