Congratulations to everyone who participated in this years CrossFit Open. Look out for a write up in the coming days to announce our high achievers, spirit of the Open award and to detail some of the highlights from this year’s event.
Five rounds for time of:
Run 400m
15 Hang Power Cleans 60/40kg
15 Push-ups
Time to fire up for the last workout of this year’s open. Yes it’s a hard one; but if it was easy, it would be boring! We had a bunch of people hit it on Friday night and they survived to tell the tale, so bring your “A” game tomorrow morning and the beverages at Your Mates will taste so much sweeter!
Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 43/29 or 30/20kg
Chest-to-bar pull-ups/Chin Over Bar Pull-ups
Time cap: 20 minutes
Please note that the afternoon block of training (4:00-6:00pm) will be dedicated to the CrossFit Open. Please feel free to participate in this as your workout of the day even if you are not registered for the Open.
0-5 min:
Run 800m
EMOM 5-15 min:
1 Power Snatch + 1 Hang Snatch
15-20 min:
Run 800m
EMOM 20-30 min:
1 Power Clean + 1 Hang Power Clean + 1 Clean + 1 Hang Clean
*Use the same load for the entire workout.
“Lynne”
Five rounds for max reps:
BW Bench Press
Pull-ups
30 Deadlift 80/55kg
25 Toes to Bar
20 Power Cleans 70/45kg
15 Box Jump Overs 24/20″
10 Deadball Over the Shoulder 45/30kg
175 Double-unders
10 Deadball Over the Shoulder
15 Box Jump Overs
20 Power Cleans
25 Toes to Bar
30 Deadlift
*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.
CrossFit Open 19.4
For total time:
3 rounds of:
10 snatches
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
RXD: 43kg/29kg
Scaled: 29kg/20kg
This is a great workout for both scaled and Rx athletes. Please don’t let non registration in the open stop you from coming in and having a crack at this one!
Open 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes
Converted weights
RXD: 43kg/29kg
Scaled: 29kg/20kg
*Please note: This is a great community morning so even if you are not registered for the Open we still want you in the box. Majority of our athletes are not registered but will still complete the Open Workouts. The more the merrier so we hope to see you all there.
