3/15/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

Pec smash 1:00/side

Lat roll

Hamstring roll

Warm-up

400m Run

10m knee hugs

10m quad stretch

10m punters

10m backwards skipping hip openers

10 theraband row to press per side

10 squat to stand

10 pvc passthroughs

10 sotts press

10 scap pull-ups

10 alternating low lunge

WOD movements:

set 1

hollow and arch x 5

snatch complex (snatch transition, snatch high pull, power snatch)- build each set

sprawls with spin x 4

set 2

pull up/ bmu x 3

snatch complex (snatch transition, snatch high pull, power snatch)- build each set

burpee over bar x 4

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

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

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

READING

https://wodprep.com/blog/crossfit-19-4-announcement/

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