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CrossFit Open Week 2

Pertinent Information:

Whether you are registered for the Open or not, everyone will be split to athlete/judge combos and switch roles after the first group goes. This is the time of year to reiterate quality reps (judges are watching and waiting to no-rep you). It is NOT the time to be nice to your friend and let them get away with low-quality reps. Keep your friends accountable and let them know they're missing a crucial part of their training and gains.

JUDGES: Please count the reps out loud for your athlete. If we catch you giving out "free" reps (registered for the open or not), we will let you know. If you continue, we will have to disqualify your scores. Please be fair as this is the one time of year, this is a competition (even if you are not registered).

Warm-up

50 ft. Walking Lunge
0:30 Hollow Hold
15 Banded Air Squats
15 Banded Face Pulls
3 Rounds of:
0:30 Double Unders
10 Banded Low Ext. Rotations / side
5 Big Kips
10 Air Squats

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 Masters (55+) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

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.

Whiteboard:

Saturday, March 02, 2019

Male Clients