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Open 19.4

Today's workout is defined by how well you can move through the first portion while still having energy to do as well as possible on the second portion. In essence, relish in those 3 minutes of rest, because they're there to help you. If you look at it negatively, "oh no there's only 3 minutes of rest," then the effects will be negative. Instead, make it seem like it's fueling you, and you can go nowhere but up. Let's make it awesome today, folks. 19.4, woo!!

Open - Performance - Fitness

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

19.4: CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)

3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP - Reps)

3 rounds of:
10 snatches 65lb/45lb
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

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)

3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP - Reps)

3 rounds of:
10 snatches 45lb/35lb
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

Whiteboard:

Friday, March 15, 2019

Male Clients

Private

9:00AM to 12:30PM Open Gy...

118 Reps