WODs

A. Ring Strength Work:
Ring Dips/Negatives/Front Support.
*Various options will be provided.

B. 150 KB Swings for time.
*Perform 5 burpees at the start of the workout and at the turn of the minute until completion.

*Please note that 5:30 & 6:30am and 4:30 & 5:30pm session will run as 2 hour continuous blocks today. Please be aware of the workout standards for 19.2.

If this is your 1st attempt and please leave enough time to complete your warm-up/workout/cool down before the completion of the session. Feel free to come and judge, support/ or cheer for any sessions you can make it to. Good luck everyone…. this is a “fun” one.

CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans

Stop at 20 minutes.

CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans

Stop at 20 minutes.
*As per last week, we will be running heats until everyone in attendance has had a go.

A. Deadlift 5 x 5
*Maintain across.

B. AMRAP in 10 min:
10 DB Snatch RH 22.5/15kg (RH)
10m Walking Lunge 22.5/15kg (RH)
10 DB Snatch LH 22.5/15kg (LH)
10m Walking Lunge 22.5/15kg (LH)

Video: Thank you to Grant Williams for the great video of Open 19.1 @CoastalCrossFit.