CrossFit Games Open 19.4

By Sean 0
March 14 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 400m

10 PVC pass throughs, figure eights, and OHS

10 Inch worms w/ push up

Then

Banded lat activation

Then

Primer

Row 500m

12 Power Snatch

12 Bar Facing Burpees

6 Bar Muscle Ups or Pull Ups or Ring Rows

Rest until your heart rates is settled but muscles are not cold.

Metcon

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

Metcon

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
Scale

Snatches should be a weight you can do unbroken when fresh.

Ring Rows

Mobility

Metcon (No Measure)

10 minute bike or row at a conversational pace.

Bitch Work

Metcon (Time)

3 Rounds

400m Run

30/18 Calories on AAB

15 Front Squats 155/105lbs

Scale

FS 60% of 1RM

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