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15 March 2019

10
Mar

15 March 2019

15 March 2019

Warm-up:  Block Run, 10 Burpee Broad Jumps, 5 Inchworms, Lunge across the gym, Block Run

Strength: Dead Lift: 5×3 – 5-10lbs heavier than last week. Then 3×8 Close Sumo Deadlift – As fast as possible – AHAP keeping each set unbroken (continuous motion, no resting at top).  Rest 1:00 between sets.

Stamina: 5 Rounds, not for time: Uneven Farmers Carry to the end of the parking lot and back, Rest between sets,

WOD: 

AMRAP 16 Minutes:

5 Power Cleans (175/125)

10 Slam Balls (30/20)

15 Box Jumps (24/20)

20 Mountain Climbers

an/or 19.4

19.4 has been announced!
Please review the standards before tomorrow.

https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

@activ_rehab will be here for Friday Night Lights to treat you before or after you do the WOD. Please thank Dr. Le for being there for @allsportcrossfit!!!!!

I will also have some Protein and Pre Workout Samples and also some Free Acupuncture cards as well from @ma_modernacupuncture!

Sign up for your spot to complete 19.4!

WORKOUT 19.4
VARIATIONS
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, including 3-minute rest period
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 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 Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb. Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees.

NOTES:
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete must rest 3 minutes while the clock continues to run. The athlete then will continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees. The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions before the 12 minute time cap.

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

EQUIPMENT
Barbell • Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division* • Collars • Pull-up bar *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Cool Down: 4 Sets: 20 Russian Twists, 5 Super Mans

 

 

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