Workout of the Day

2019 Open Cycle, Week 5, Day 1

CrossFit 7070 – CrossFit

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Weightlifting

Squat Snatch (4×3)

Start around 70% and build through sets. Record your last set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

4 Power Cleans (Rx+ 205/135) (Rx 155/105)

8 Db lunge steps 50/35s

12/9 cal row

Saturday Partner WOD

CrossFit 7070 – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

On a running clock of 29 minutes…

From 0:00-5:00, AMRAP:

Partner slam balls

From 6:00-11:00, AMRAP:

7 Russian KBS (35/55)

7 Box Jumps

From 12:00-17:00, AMRAP:

Turkish Get-ups, (35/20)

From 18:00-23:00, AMRAP:

7 Push Press (75/55)

7 abmat sit-ups

From 24:00-29:00, AMRAP:

Row (calories)
Complete as many reps as possible at each 5 minute station.

Rest 1 minute between each station.

One person working at a time, switching whenever needed.

*Score total reps

CrossFit Games Open 19.4

CrossFit 7070 – CrossFit

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Metcon

Rx: 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

Teen: CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

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

55+: 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

Scale: 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

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

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

TeeSc: CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

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

Pi Day!

CrossFit 7070 – CrossFit

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Weightlifting

Push Jerk (5×2)

2 moderate sets. 1 heavy set. 2 moderate sets.

Record your heavy set.

Metcon

Metcon (Time)

5 RFT:

2 rope climbs

12 db snatch, alternating. 50/35#

Tuesday

CrossFit 7070 – CrossFit

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Weightlifting

Deadlift (4×4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP, 3 rounds:

10 T2B

50′ HS Walk (Rx+)/3 wall-walks (Rx)

2:00 Rest
Open Standard for HS walk

CrossFit Games Open 19.3

CrossFit 7070 – CrossFit

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Metcon

Rx: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

55+: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Teen: Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Scale: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

55+Sc: Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

TeSc: Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes