Warm-Up:
Coach’s choice
WOD prep:
1 power snatch
1 overhead squat
*Build to WOD weight
WOD:
Power Ball
AMRAP 15:
5 Power Snatches (115,75)
10 Overhead Squats (115,75)
15 Hang Power Cleans (115,75)
20 Calorie Row
50 Double Unders
Option 2 Performance:
AMRAP 15:
5 Power Snatches (95,65)
10 Overhead Squats (95,65)
15 Hang Power Cleans (95,65)
20 Calorie Row
50 Double Unders
Option 3 Functional:
AMRAP 15:
5 Power Snatches (75,50)
10 Front squats (75,50)
15 Hang Power Cleans (75,50)
20 Calorie Row
100 single Unders
*Scale load as needed.
Post WOD:
CFS Brief:
The 2019 CrossFit Open are here. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
CFS recipe of the week:
INGREDIENTS:
2½ oz. asparagus
3 oz. salmon
1 oz. butter
¼ lemon wedge
19.1. 216 reps. Rx. Thanks Deb for staying late and keeping me legit.
Nice job John!
Powerball: 2+60 | 35# snatches and cleans, dowel for OH squats, singles
Would have preferred some weight on the OH squats but we were out of bars so it was good to focus on form. Thanks Hanna for keeping the crew in line today!
Powerball: 2+38 | 55# for all Lifts | 100 Singles (the clock is ticking on double unders)
Great workout to just focus on form and movement after the last few days of pushing things. The overhead squats definitely catch up after round 1 as you don’t want to put the bar down once you have it up overhead 🙂
Nice job JL on the 19.1 workout! Way to hold on and push through!! On to 19.2 🙂 Thanks Hanna!
Thanks Tracey. Much appreciated!
Powerball: 2+5 #75
Started with 95, but my first 5 OHS were very ugly.
Power Ball: 3 rounds 75#, double under practice.
2+30 75# (sub front squat for OHS)
2+1 45# (5 OHS some with pvc) probably should have just done the OHS with a pvc & loaded my bar for the HPC. Workouts like this is a reminder that shoulder stability & mobility is not a work on sometimes thing for me.