19.2


The first week of the fist 2019 Open is now complete and we are on to week #2.

Hopefully you have taken this week to recover and do some extra mobility work on those legs. Our 2nd workout is here and its going to be another great challenge for us all! Prep those legs!

Don't forget to add you class team hashtag or have your teams coach add you to their leader board via the Crossfit Games app.

Best of luck this week and keep on grinding!

TRAINING FRIDAY-SATURDAY

WARMUP

30/30 Rotating EMOM x 3 rounds

Rower

Hollow rock hold

Goblet squats w/ pause at bottom

WOD: 19.2

RX

8min clock complete:

25 Toes to Bar

50 Double Unders

15 Squat Cleans @ 85/135

25 Toes to Bar

50 Double Unders

13 Squat Cleans @ 115/185

If completed in less than 8mins, add 4 mins to clock and proceed to:

25 Toes to Bar

50 Double Unders

11 Squat Cleans @ 145/225

If completed in less than 12mins, add 4 mins to clock and proceed to:

25 Toes to Bar

50 Double Unders

9 Squat Cleans @ 175/275

If completed in less than 16mins, add 4 mins to clock and proceed to:

25 Toes to Bar

50 Double Unders

7 Squat Cleans @ 205/315

Scaled

8min clock complete:

25 Hanging Knee Raise

50 Single Unders

15 Squat Cleans @ 55/95

25 Hanging Knee Raise

50 Single Unders

13 Squat Cleans @ 75/115

If completed in less than 8mins, add 4 mins to clock and proceed to:

25 Hanging Knee Raise

50 Single Unders

11 Squat Cleans @ 95/135

If completed in less than 12mins, add 4 mins to clock and proceed to:

25 Hanging Knee Raise

50 Single Unders

9 Squat Cleans @ 115/155

If completed in less than 16mins, add 4 mins to clock and proceed to:

25 Hanging Knee Raise

50 Single Unders

7 Squat Cleans @ 135/185