3-1-19 Crossfit Open 19.2

28
Feb

3-1-19 Crossfit Open 19.2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

2 Min DUs or DU practice then…

10 Quad Stretch

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Alternating Samson

10 Squat Hold / Toe Touch

Warm-up (No Measure)

Toes to bar Movement Prep:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Elbows

3 Toes to Bar

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Hang Power Cleans

5 Squat Cleans

Then…

Warm up to squat clean weight

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.