3-15-19 Crossfit Open 19.4

14
Mar

3-15-19 Crossfit Open 19.4

Announcements

Happy Birthday, Candace!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

400m Run / 500m Row

10 Quad Stretch

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Alternating Samson

10 Scap Push-ups

10 Scap Pull-ups

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 BTN Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Hang Power Snatch

Warm-up (No Measure)

Workout Rehearsal:

3 Snatches

4 Bar Facing Burpees

*REST*

1-3 Bar MUs (1-3 Chin Over Bar Pull-ups)

4 Bar Facing Burpees

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

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

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period