WODs

*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

CrossFit Open 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

RXD: 43kg/29kg
Scaled: 29kg/20kg

This is a great workout for both scaled and Rx athletes. Please don’t let non registration in the open stop you from coming in and having a crack at this one!

Seven rounds, each for time of:
10 Deadlift
10 Hang Power Clean
10 Front Squat
*60/40kg
*Rest as necessary between rounds.

9

Advance as far as possible in 20 minutes:
50 Push-ups
40 Ring Dips
30 Handstand Push-ups
20 Handstand Push-ups (free standing)
*Run 400m at 0, 4, 8, 12 & 16 minutes.

Farewell to Taylor who heads back to NZ today. Best of luck mate. It has been great having you with us.

Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.

A. Overhead Squat 5 x 5

B. 50-40-30-20-10 reps for time of:
Toes to Kettlebell
Run 200m

CrossFit Open 19.3
*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

A. 10 sets:
Muscle Snatch + Power Snatch + Full Snatch
*From the hang.
*To be performed as a linked set – keep the weight moderate.

B. 7 min:
Burpee Pull-ups
*Use a bar that is 12″ above your standing reach.

A. Turkish Get-ups
*Increase in weight/difficulty across 7-10 efforts.

B. 5 rounds for time of:
15 DB Deadlifts 22.5/15kg
20 Sit-ups