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Friday March 15th - Week 4 of 5 CrossFit Open

Warm Up

- 250m Row

- Sampson Stretch the length of the rig

- Burgener Warmup with PVC

x2

- 10 Deadlifts with empty barbell

- 10 Good Mornings

- 10 Power Snatches

- 10 Scap Pullups

 

 

A. Deadlift - 2ct Paused

- 5 Reps @ RPE 7

- 5 Reps @ RPE 8 x 2 Sets

 

B. Open Workout - 19.4

For time: (12 Minute Time Cap)

Rx

  10 snatches (95/65)
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

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



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