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CrossFit Games Open 1 ...

Snatch Complex JCW

Squat Snatch

Snatch Pull

Metcon

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Workout

MOD 1831

CrossFit Open 2019 "CAFFEINE & KILOS"

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

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 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

Weightlifting

Start 7:30 warmed up and ready

1: Snatch Complex JCW

1 Snatch Pull
1 Hang Power Snatch
1 Squat Snatch

Start @30%
EMOM10 up to 75% of max Snatch
then E2MOM for 5 sets

20 min. Session

2: Squat Snatch (10 x 1)

Squat Snatch

Ascending weight
1 Lift every 90 sec.

15 min. Session

3: Snatch Pull (5 x 3)

Snatch Pull

Heels down!
Every 90 sec.

4: Metcon (AMRAP - Reps)

AMRAP12:
- 10 Thruster (52,5kg/35kg)
- 15/12 cal Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, 16, March 2019

Male Clients

Niki
Selner

HEAT 1

91 Reps

Felix
Riffelsberger

HEAT 4

89 Reps

Tiebreak 05:40

Tobias
Bromma

HEAT 3

88 Reps

Tiebreak 5:06

Female Clients