CrossFit Fishers

10am Team WOD Class

11:30am Mobility Class

Noon: Open Gym

19.1

Beginning on an 8-minute clock, complete as many reps as possible of:

• 25 toes-to-bars

• 50 double-unders

• 15 squat cleans (weight #1)

• 25 toes-to-bars

• 50 double-unders

• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars

• 50 double-unders

• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars

• 50 double-unders

• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Rx Weights:

Men squat clean 135-185-225-275-315 lb.

Women squat clean 85-115-145-175-205 lb.

Workout Details:

https://games.crossfit.com/workouts/open/2019/2#movementStandards

Scorecard:

https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf

Strength: Bench Press

WOD

AMRAP in 14 Mins

Alt Rds

8 Alt dB Snatches 50/35

12 push-up Releases

20 v-up

Strength: Squat Cleans

WOD

EMOTM For 18 Mins

1st Min 135/95 1 Squat Clean – 1 Hang Squat Clean – 1 Power Clean

2nd Min 8 HSPU

3rd Min 12 Box Jumps 24/20

Strength: Front Squats

WOD

AMRAP In 18 Mins

10 Thrusters 95/65

10 T2B

10 burpees

300 m row

Strength: Deadlifts

WOD

AMRAP in 15 Mins

3/2 ring muscle-ups

7 deadlifts 245/165

21 Double Unders

21 sit-ups

Open Gym 1pm – 2:30pm

10am Team WOD Class

11:30am Mobility Class

Noon – 1pm Open Gym

Games Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx:

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb ball to 9-ft. target

Scaled:

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

For other scaling options: https://games.crossfit.com/workouts/open/2019

Strength: Hang Power Snatch

WOD

AMRAP in 15 Mins

Alt Rds

5 Hang Power Snatches

10 Wall Balls 20/14

20 v-ups