CrossFit WOD, March 1, 2019

19.2Inspiration”Frustrations in workouts are good. But, frustration should fuel the fundamentals. Technical movements build off each foundational movement. You can’t complete X, Y and Z, unless you first start with A, B, and C.”
-Nate LangeWarm-upWarm-upI. Dynamic

II. 7 minutes at conversation pace
5-10 T2B or Knee Tucks
25 Double Unders or Single Unders
3 Squat Cleans (singles)

III. 7 minutes to build to a mod/heavy Squat Clean singleMetconCrossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.News***UPCOMING EVENTS***
-Tonight is 19.2 #fridaynightlights so up and support your team!

-This Sunday March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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