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CrossFit Games Open 1 ...

Overhead Squat

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Workout

MOD 1830

Warm-up

30 min. WOD Prep.

QUALITY WOD

Metcon (No Measure)

Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters light weight + 10 CTB Pull-Ups or Pull Ups.
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats light weight + 3-5 Bar MU or 3-5 Burpee C2B
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts light weight + 10 alt. DB Hang CJ light weight.

light weight = 30-40% of max weight.

CrossFit Open 2019 "FRIDAY NIGHTLIGHTS"

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

open : 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

Lifting Weights

Overhead Squat (1x1)

Overhead Squat

15 Min Warm Up + Mobility
Every 1:30
Set 1 10 @ bar
Set 2 10 @ 30%
Set 3 8 @ 40%
Set 4 5 @ 50%
Set 5 3 @ 60%
Set 6 3 @ 75%
Set 7 1 @ 85%
Set 8-10 ALL IN

5 min rest
then
5x1 paused (30sec.) OHS @ bottom @ 60% of 1 RM every 2:30

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

Whiteboard:

Friday, 15, March 2019

Male Clients

Patrick
Pannagger

HEAT 4

103 Reps