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WOD 032219: 19.5, The Open is Done!


CrossFit: “19.5” For Time 33-27-21-15-9 Thrsuters (95/65#) Chest To Bar Pull Ups BootCamp: WOD 1: 33-27-21-15-9 DB Thrusters Pull Ups or Ring Rows Calorie Bike or Row WOD 2: 5 Rounds :30/:30/:30 rest Mountain Climbers Russian Twists Rest Weightlifting: Oly: 3 Power Snatch (5) 3 x @ AHAP Power Clean + Push Press (5) 1+4

CrossFit:
“19.5”

For Time

33-27-21-15-9

Thrsuters (95/65#)

Chest To Bar Pull Ups

BootCamp:
WOD 1:

33-27-21-15-9

DB Thrusters

Pull Ups or Ring Rows

Calorie Bike or Row

WOD 2:

5 Rounds

:30/:30/:30 rest

Mountain Climbers

Russian Twists

Rest

Weightlifting:
Oly:
3 Power Snatch
(5) 3 x @ AHAP

Power Clean + Push Press
(5) 1+4 @ AHAP

Power:
Speed Squats
(3) 8-10 x @ 60-65% (1 Min Rest between sets)

Back Squat
Work Up to a 2RM or (3) 2 x@ 85%

Pause Squat
(3) 2-4 @ 80%

Weighted Plank
(3) MAX HOLD @ AHAP

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