Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 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
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target
As we begin to gear up for the 2019 CrossFit Games Open we are excited to announce the return of our OVC "OPEN" Performance Challenge!
This team based challenge will be scored with points being awarded on the basis of nutrition, attendance, performance, and Open participation.
3 WOD's will be tested during Week 1 and then performed again near the end of this year's Open to compare performance improvement.
Nutrition and body composition will be measured by utilizing 5 Star Nutrition's InBody Machine.
Points will be awarded to each athlete per team based on the following:
- 1 point per pound weight loss
- 1 point per percentage body fat loss
- 1 point per class attended during challenge
- 2 points per rep improvement on tested WOD's
- 5 points per successfully completed and submitted Open WOD
- 10 points per CrossFit Open Registration
- 10 points per CrossFit Judges Course Participation
- Weekly "BONUS" Point Opportunities Announced
A cash prize will be awarded to the winning team, with additional prizes awarded for top performers and weekly throughout the Open.
The best news of all is that this challenge will be completely FREE!
More details will be announced as we get closer to the start but for now please sign-up at the box or via the link below and commit to starting your year off on the right foot.
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 3 chest-to-bar pull-ups
6 thrusters 6 chest-to-bar pull-ups
9 thrusters 9 chest-to-bar pull-ups
12 thrusters 12 chest-to-bar pull-ups
15 thrusters 15 chest-to-bar pull-ups
18 thrusters 18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups Women use 45 lb., perform jumping chin-over-bar pull-ups
Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.
