Week of 3/11 Through 3/17
NEWS
We’re officially over the half-way mark of the 2019 CrossFit Games Open! We also had another amazing outing as a team at the Saturday Event:
Our theme was Seattle & Socks so athletes wore sports jerseys, band tee-shirts, and blue/grey/green/black. Tall funky socks were worn all around too:
Two more weeks then we’ll cash out with our POST-OPEN PARTY and we’re done until October!
You can still help us earn more points by participating on Friday and Saturdays (worth more on these days), wearing the appropriate clothing for the weekly theme, taking the Online Judges Course, and judging each other for the duration of the Open! Help us unlock more fun stuff before the party.
PROGRAMMING
Monday 3/11
within 10 minutes
“AMANDA”
9-7-5 for time:
ring muscle-up
(squat) snatch, 61/43kg
rest 5 minutes then
within 10 minutes
21-15-9 for time:
hang clean & jerk
burpee-over-bar
Scaled uses 43/29kg, Rx uses = 61/43kg, and Performance uses 70/50kg.
Tuesday 3/12
AMRAP in 3:00
3 deadlifts, 102/70kg
6 pushups
9 air squats
1:00 rest then repeat for 5 total rounds.
Performance option: 120/80kg, archer pushups, single leg squats
Wednesday 3/13
EMOM for 40 minutes:
a. 45 double
Performance Option
EMOM for 40 minutes:
a. 60 double unders
b. 40 double kettlebell swings
c. 20 burpees
d. rest
Thursday 3/14
CGO 19.4 Announced at 5pm on http://games.crossfit.com/
ICON #1
3 rounds for time:
20 wall ball, 20/14# to 10/9′
20 power cleans, 61/43kg
Friday 3/15
CGO 19.4
Saturday 3/16
CGO #19point4 EVENT
Sunday 3/17
for time:
50 burpee pullups
for time
50 burpee box jump overs, 24/20″
for time:
50 bar-facing burpees
Rest exactly 5:00 between each workout.
ARTICLES
+ Greg Glassman on CrossFit’s New Direction – Box Pro Magazine
+ Does Caffeine Really Cancel Out Creatine – BarBend
+ The Story of the First CrossFit Affiliate – Nicki Violetti
