Open WOD 19.4 and Week 4 Team Challenge!

March 15, 2019

Well...19.4 is out! Looking forward to another fun-filled Friday Night Lights tomorrow! The Open WOD 19.4 will be programmed for all scheduled classes tomorrow, as it has been for the duration of the CrossFit Open. For those attending Friday Night Lights, make sure you sign up for which heat you would like to go in as soon as you arrive! We can only have 3 RX athletes go at a time if they are going to be doing the muscle-ups.

 

Also...our Spirit of the Open challenge for week 4 is BEST ACROSTIC POEM! You can choose from the following words from which to base your acrostic poem off off:

SNATCH

BURPEE

MUSCLEUP

 

*Each letter in the word must be the first letter of your creative word or phrase. Talk to Coach Rebecca if you have any questions! All poems due my Sunday at midnight :)

 

Now here is your Open WOD 19.4!

 

Friday March 15, 2019

 

CrossFit (6am/7am/9am/12:15pm)

Open Gym (8-9am, 4-5:30pm)

Friday Night Lights (5:30pm - done)

 

Open WOD 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

 

VARIATIONS:

 

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

 

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

 

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Girls snatch 35 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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