2019 CrossFit Open
19.3 is wrapped up. You will have until 5pm Monday to sumbit your scores. Feel free to squeeze it in on Monday if you need to. Scores are being input for out intramural competition, you can check out the leaderboard here.
The schedule for the rest our group events for the open are:
19.4 – Saturday Mornings (3/16), 1st heat 8:30am
19.5 – Friday Night Lights (3/22), 1st heat 5:00pm
Please note that on Saturday 3/16 and the evening of Friday 3/22, the Open events will take place of all regularly scheduled classes.
MONDAY, MAR 11
15 minutes to establish a heavy 3-rep deadlift
Set the clock for 15 minute and build to a heavy 3-rep deadlift for the day.
Ring dip modifications:
TUESDAY, MAR 12
Every 2:30 x 5:
3 front squat (from floor)
5-10 strict pull-ups or ring rows
A squat clean may be performed for the first front squat. Build in weight over the 5 sets. Pick a number of pull-ups or ring rows that is reasonable for you, but aim for a minimum of 5.
Record max barbell weight.
10 squat cleans (205/135)
Reduce barbell weight as needed, aim for about 70%-75% of 1RM clean
WEDNESDAY, MAR 13
AMRAP 20, in teams of 2:
40 cal row – split reps
30 box jump overs – split reps
20 KB hang clean & jerk, 10L/10R (53/35) – partner A, then switch to DB’s*
20 DB hang clean & jerk, 10L/10R (50/35) – partner B, then switch to KB’s*
200m KB/DB carry (2 x 53/35 KB + 50/35 DB)**
*For the KB/DB clean and jerk, partner A will perform the reps with the KB while partner B performs the reps with the DB. Once both both partners have finished the 20 reps, they will switch equipment. Once both partners have finished both KB and DB C&J, they may move on to the carry.
**Each team of two must carry the three pieces of equipment (two KBs and one DB) 200m . Equipment may be passed between partners as needed. Equipment must be carried at sides.
THURSDAY, MAR 14
15 minutes to establish a heavy 1-rep power snatch
40 double unders
20 wall balls (20/14)
10 devil’s press (2 x 40/25)
FRIDAY, MAR 15
Min 1 – 15 DB front squats (2 x 50/35)
Min 2 – 20 abmat sit-ups or 15 GHD sit-ups
Min 3 – 15/12 cal bike
Min 4 – Rest
Start at different stations as needed for equipment. Record number of rounds completed as Rx or note modifications.
SATURDAY, MAR 16
There are no regularly scheduled classes today. Instead, we will tackle 19.4 in heats just like previous weeks. Gym opens at 8am, the first heat will begin at 8:30am. All are welcome! You do not need to be participating in the open or the gym intramural comp to come in a get your workout in. Just come in, sign up for a heat and we will get you working out!