WODs
Workouts of the Day
Skill / Strength
Build to a 5 rep max ‘touch and go’ Power Clean
Complete a max unbroken set at 75% of above
WOD
Complete for time:
15-12-9-6-3 reps of:
Clean and jerk 60/42.5kg
Burpees over the bar
Scaled Options
15-12-9-6-3
Hang clean and jerk 17.5/10kg
Burpees over a line
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working for 2 minutes and resting for 2 minutes for a total of 6 rounds, accumulate as many reps as possible of:
15 Power snatch 35/25kg
15 Box jumps 24/20”
15 Pull ups
15 Power snatch 35/25kg
15 Box jumps 24/20”
15 Chest to bar pull ups
15 Power snatch 35/25kg
15 Box jumps 24/20”
15 Ring muscle ups
Scaled Options
15 Hang power snatches 15/10kg
15 Box jumps 20/15”
Rd1-15 Ring rows
Rd2-15 Jumping pull ups
Rd3-15 Jumping Bar muscle ups
Another option for the snatch would be kettlebell swings. You could also step the box if you are injured, if lowering the height is not an option.
Other options for the gymnastics would be:
Banded pull ups
Ring muscle up transitions with feet on floor or jumping
Ring dips
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Open WOD 19.2
Rx'd
Beginning on a 8-minute clock, complete as many reps as possible of:
25 Toes to bar
50 Double unders
15 Squat cleans 61/38kg
25 Toes to bar
50 Double unders
13 Squat cleans 83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
11 Squat cleans 102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
9 Squat cleans 124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
7 Squat cleans 142/93kg
Time cap for final round - 20 Minutes
Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round.
In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each set of double unders, time should be noted.
https://games.crossfit.com/workouts/open/2019/2
Scaled
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Hanging knee raises
50 Single-unders
15 Squat cleans 43/25kg
25 Hanging knee raises
50 Single-unders
13 Squat cleans 52/34kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
11 Squat cleans 61/43kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
9 Squat cleans 70/52kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
7 Squat cleans 83/61kg
Stop at 20 minutes.
Alternative WOD for those not wanting to retest 19.2
Complete as many reps as possible in 16 minutes of:
25 Knees to elbows
25 Burpees
15 Squat Cleans 52.5/35kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Every 5 minutes for 25 minutes complete the following for time:
400m Run
10 Deadlifts 100/70kg
15 Ring dips
Scaled options
200m run/jog/walk
10 Deadlifts 42.5/30kg
15 Ring press ups in a standing position or ring dips in a band
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of 3 with only one person working at a time, complete for time:
150/100 Calorie Assault Bike / Row
70 Clean and Jerks 52.5/35kg
70 Toes to Bar
50 Clean and Jerks 60/42.5kg
50 Chest to bar pull-ups
30 Clean and Jerks 70/47.5kg
30 Pull-ups
150/100 Calorie Assault Bike
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Open WOD 16.2
Rx'd
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes to bar
50 Double unders
15 Squat cleans 61/38kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
13 Squat cleans 83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
11 Squat cleans 102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
9 Squat cleans 124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to bar
50 Double unders
7 Squat cleans 142/93kg
Time cap for final round - 20 Minutes
Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Hanging knee raises
50 Single-unders
15 Squat cleans 43/25kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
13 Squat cleans 52/34kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
11 Squat cleans 61/43kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
9 Squat cleans 70/52kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Hanging knee raises
50 Single-unders
7 Squat cleans 83/61kg
Stop at 20 minutes.
3-2-1-GO!!
Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each set of double unders, time should be noted.
Skill / Strength
Efficiency of movements in the WOD
WOD
Working for 1 minute on each station with a 30 second transition time, complete as many reps as possible on each movement in 3 rounds of:
1- Toes to bar
2- Hang power snatch 35/25kg
3- Press ups
4- Kettlebell swings 24/16kg
5- Box jump overs 24/20”
Scaled options
1- Knee raises
2- Hang Power Snatch 7.5kg
3- Press ups on knees
4- Kettlebell swing to shoulder height 12/8kg
5- Box jump overs 12”
3-2-1-GO!!
