19.4 Open W.O.D. Friday 3/15/19

14
Mar

19.4 Open W.O.D. Friday 3/15/19

Today will be the 4th Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 6:30PM (childcare available)! We’ve had over 70 athletes weekly, several vendors and gave away our weekly “You Choose” athlete award! If you are registered, or even just want to come watch as friends or family, you should aim to be at this Friday Night Lights event as the mood will be set for athletes to be at their best.

If you have any questions, please revert to my post (Macy Mitchell) on the CFR Family Page talking about how we will be doing these next 5 weeks and what the CrossFit Open actually is! Also here is a link to Games website with more details as well. https://games.crossfit.com/


WORKOUT 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, 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

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