Metcon
Open 20.2
20 min AMRAP
4 DB Thrusters @ 50/35
6 T2B
24 Double-unders
Don’t forget that the 2020 CrossFit Games Open starts next Thursday, 10/10. The workout will be announced live online at 8 pm EST. OV CrossFit will perform the workout as part of our regular weekly programming each Friday. We will have regular class times at 6 am and 9 am with a special Friday Night Lights event each evening starting at 4:30 pm and going until everyone has completed the workout. We will also have Open Gym throughout the day if you need to come in outside of the class times to complete the metcon.
We’d love to have you come out and cheer on your fellow community members! If you would like, please bring some food and refreshments and relax after you’ve completed the WOD. All guests are welcome.
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 19.1
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
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.
