March 22, 2019

 Workout 19.5

33-27-21-15-9 reps for time of:
Thruster
Chest-to-bar pull-up

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

 https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

 

March 15, 2019

 Workout 19.4

For total time:
3 rounds of:
  10 snatches
  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 (includes rest)

VARIATIONS

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the Burpee

 https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

 

March 8, 2019

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, HR push ups and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, HR push ups and bear crawl

Our scaled version is a little different from the Open standards.   

 https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

 

March 1, 2019

Open Workout 19.2

 Beginning on an 8-minute clock, complete as many reps as possible of: 

 25 toes-to-bars
50 double-unders
  15 squat cleans, 135/85
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205

https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf