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1 March 2019

1
Mar

1 March 2019

1 March 2019 – Open WOD 19.2

Warm-up:  400m Run to JITB, then 3 Sets: 20m Crab Walk, 10x DB Push Press (light), 8x Hand Release Push up

Strength: (can be done AFTER 19.2) Bench Press: 3×5, then 3×8 Close grip bench press- As fast as possible. Add 5-10lbs on both lifts from last week.

Stamina: 3 Rounds, not for time: 400m Run with Sandbag, 50x Push up, 30x Deadhang Pull up.

WOD: 19.2 OPEN WOD

https://games.crossfit.com/workouts/open/2019/2?division=1&workout_type=rx

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb./85 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb./115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb./145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb./175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb./205.

Stop at 20 minutes.

Cool Down: 5x Wall Sits: 1:00 on/off

 

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