This Friday the 22nd is the final workout for the CrossFit 2019 open. It’s time to celebrate all of your hard work over the last five weeks. Like you all have done the last four weeks come throw down for the final wod, 19.5. Afterwards let’s celebrate with some food and drinks with a CFG…
Complete 8 Sets of; 10 Cal 7 Pull Ups 5 Dips rest 15sec 21 Double Unders 8 Burpee Box Jump Over 24/20″ rest 90sec Then…, OverHead Squats. Every 90s 55X1; 2 reps x 6 – moderate sets w/ position as focus. Then.., 3 Sets NFT 60sec Wall Sit AMRAP Bent Hollow Rocks in 30sec 10…
Clean Warm-up Then… 20min. EMOM: Odd: 15/12 Cal Even: 3 Clean and Jerks (Climbing) *For the first 5 rounds do 3 reps and then go a little heavier and do 2 for the last 5 rounds. Then…, 10min. EMOM: Odd: Max effort russian kb swings 70/53 Even: 1min. straight plank on your hands or elbows…
General Warm-up A Then.., Complete 3 Sets of; Barbell Good Morning 4010; 5-7reps Single-Leg Glute Bridge 20X2; 20/leg Then.., 1-1/4 Back Squat (3010); 5,5,5,5; rest as needed Then… Complete 3 Sets of; KB Front Rack Reverse Lunge 12 reps alteranting Plank DB Row 6/arm alternating reps Reverse Sled Drag 20m HEAVY
0-10min. 4 Rounds: 200m Run 200m Row Then.., Rest 5min 4min AMRAP 21 Doulbe Unders 7 KBS 5 Air Squats rest 2mins x 3 Sets Then…, Deadlift 8,8,8,8; 3010 (3sec down) Superset L-sit :20-:30
45min Continuous work at 65-70% effort 10 Cal Row Easy Run 100m Easy 60sec FLR on Floor Quadruped Crawl 20 1:00 Seated Saddle Ski 100m/Versa 100 70 Single Unders 10 Alt Step Ups 24/20
4 Sets of 8 Ball Slam 30/2″ 12sec Bike @ 100% Rest 90sec Then.., 5 Rounds: 1min. of Bench Press (135/75) immediately into; 1min. of SDHPs (95/65) Rest 2min. RX+ is 185/95 Bench and 135/85 SDHPs Then.., 9min Grind. 10 Devil Press 10 Plank March 20m 2-arm Dumbbell Overhead Carry
Hip Flow Then.., Teams of 2 2k Row- Switch every 250m 10min Cap Then.., Front Squat w. 3 pause in the bottom (5 x 2) Working up to a heavy 2 rep. bThen.., 3min. AMRAP: 3 Hang Power Cleans 135/95 6 Push-Ups 9 Air Squats Rest 1min. x 5 Rounds: Round 2: 145/100 Round 3:…
