Category Archives: Movement Class

Crossfit Open WOD 19.2 (scaled)

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Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Snatch Complex and Overhead Squats

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Five rounds of

  • 2 x Hang Power Snatch
  • 2 x Power Snatch

Five rounds of

  • 1 x Pause Overhead Squats with 4 second hold at bottom

Then do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 55lbs
  • 3 x @ 65lbs
  • 2 x @ 75lbs
  • 2 x @ 80lbs
  • 1 x @ 95lbs
  • 1 x @ 100lbs
  • 3 x @ 95lbs

Results:  Snatches 65-75-95-105-110lbs.  Used empty bar for the Pause Squats.   OHS as shown above.

Dubai Championship WOD 18.1

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For time (10 minute time cap)

  • 60 x Double Unders
  • 10 x Thrusters @ 75lbs/35kg
  • 60 x Double Unders
  • 20 x Thrusters @ 75lbs
  • 60 x Double Unders
  • 30 x Thrusters @ 75lbs

If completed before the 10 minutes are up, rest for the remaining time. 

Then 5 rounds for time (10 minute time cap)

  • 30 x Double Unders
  • 15 x Pullups

Results: First part 8:02.  Second part 9:50.

Squat Cleans then Reverse Lunges, T2B and Push Press

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Over 10 minutes accumulate 2 minutes  L-Sit.  Break up as needed.

Every 3 minutes for 15 minutes

  • 1.1.1 Hang Squat Cleans

Then 4 rounds for time

  • 8 x Front Rack Reverse Lunges @ 95lbs
  • 8 x Toes to Bar
  • 8 x Push Press @ 95lbs

Results:  Cleans 105-115-120-125-130lbs. Metcon 6:28.

Strict Presses and Pullups the Thrusters and Row

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5 rounds of

  • 5 x Strict Press @ 75% of 1RM
  • Rest 30 seconds
  • 3-5 x Strict L-Sit Pullups
  • Rest 90 seconds

This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes

  • 19 x Sandbag Thrusters @ 30lbs (Should be 19 Wall Balls)
  • 9 Calorie Row (Should be 19 calories)

Results:  Used 105lbs for the Presses.  Metcon 5 rounds plus 25 reps (165 reps total)