19.4 is here. A very short and quick workout with a rest built in. That’s new!!!! Be sure to look at the Stand Firm CrossFit Facebook page tomorrow for the any strategy information that we glean from the web.
Warm-up: Row 5 min. 3 Rounds of 10 KB Swings, 10 Banded Pull Aparts, 3 Burpee. Dynamic Stretch focus on your shoulders. Within 3 or 4 minutes of your start time perform some power snatch build weight through 3 to 4 sets of 4.
WOD: 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, 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.
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.
Icing: Judge a fellow fitter.