Take 15 mins to build to approximately 85% of your 1-RM Power Clean
and then…
In 4 mins for max load complete:
500m Row
4 Cleans
Rest only until a rower is free.
Complete 6 sets total.
Your goal is to lift as much as possible over the course of the clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Post weights to comments
Every 2 mins, for 10 mins (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 mins, and then…
Every 3 mins, for 6 mins (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
then:
“Desire”
For max reps:
5 mins of Burpee Box Jump-Overs (20″/24″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 10, 2018. If you haven’t done it before…can you get 80 reps in the 5 mins?
Accessory Work:
Every 2 mins, for 12 mins (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 secs
Post weights and reps to comments.
Spend 15 Mins building up to a heavy 5 reps of Deadlifts
Focus is on technique - not on max weight
Then…
10 Min AMRAP
25 Kettlebell Swings
20 Burpees
15 Wall Balls
10 Deadlifts
Post weights, rounds and reps to comments
Push Press:
7 - 7 - 5 - 5 - 3 - 3
Then…
AMRAP 12 Mins:
12 Bar-Facing Burpees
12 Chest to Bar Pull Ups
12 Overhead Squats (30kg/42.5kg)
Post weights, rounds and reps to comments
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 mins, for 6 mins (2 sets):
Back Squat x 6-8 reps @ 80%
Then…
For Time:
Row 1000m
100 Ball Slams (30lb/40lb)
Post weights and times to commetns
Every 4 mins, for 32 mins (8 sets) for max load:
400m Run
3 Ring Muscle-Ups OR 6 Chest to Bar Pull Ups
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.
Post total load successfully lifted, as well as number of attempts made to comments
Every 2 mins, for 30 mins (3 sets of each):
Station 1 – 20/30 Calories of Assault Bike
Station 2 – 40 Wall Balls (6kg/10kg)
Station 3 – 30 Alternating Dumbbell Snatches (15kg/25kg)
Station 4 – 20 Burpee Box Jump-Overs (20″/24″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Post scores to comments
Every 2 mins, for 16 mins (4 sets) of:
Station 1 – Dumbbell Strict Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
then:
Five rounds for time of:
40 Double-Unders
10 Push Presses (42.5kg/60kg)
10 Toes to Bar
Post weights and times to comments.
Spend 15 mins building up to a perfect set of 3 Split Jerk
Focus is on tech not weight.
then:
AMRAP in 6 mins of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
Rest 2 Mins
AMRAP in 6 mins of:
3 Pull Ups
6 Push Ups
12 Squats
Post weights and rounds completed to comments.
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 mins, for 9 mins (3 sets):
Back Squat x 4-5 reps @ 85%
then:
"Elizabeth"
21-15-9 Reps for time of:
Power Cleans (42.5kg/60kg)
Ring Dips
Post weights and times to comments.
In teams of two, partners will alternate complete rounds, and work through AMRAP 30 mins of:
15 cals of Rowing (or 12 cals of Assault Bike)
12 Deadlifts (47.5k/70kg)
9 Hang Power Cleans (47.5k/70kg)
6 Shoulder to Overhead (47.5k/70kg)
Post weights and time to comments
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%
Rest 3 mins between sets.
then:
For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (30kg/42.5kg)
50 Push Presses (30kg/42.5kg)
50 Toes to Bar
Time Cap = 12 mins
Post weights and times to comments.
Every 10 mins, for 40 mins (4 sets) for times:
30/40 cals of Assault Bike
800m Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 mins of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-min mark, scale back accordingly.
Post times to comments.
Take 15 mins to build to approximately 80% of your 1-RM Snatch
Then…
Every 5 mins, for 25 mins (5 sets) for max load:
500m Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Post total weight lifted to comments.
IMPORTANT: 9:00am Class today is the CrossFit Games Open Workout 19.5 - All those competing must be there by 9:00am (unless they have advised us otherwise) for the briefing…and sorry no Barbell today but feel free to come in during open gym to do it!
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must have a judge to count their reps - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members!!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 19.5 - GO TEAM BLUE LAKE CROSSFIT!!
CrossFit Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters (29kg/43kg)
Chest to Bar Pull Ups
20min Time Cap
Post times or number of reps completed to comments.
Strict Pull Ups
5 - 5 - 3 - 3 - 1 - 1
Spend time in-between sets working on mobility
then:
15 Min AMRAP
400 m Run
15 Box Jumps (20″/24″)
Post rounds completed to comments.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 min
Then…
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (15kg/25kg)
20 Alternating Reverse Lunges with DBs (15kg/25kg)
Post weights and times to comments
