Front Squat
5 x 2 @ 85 %

Then:

Each person completes the following

30 Prowler push 60′
30 Backwards sled drags 60′

*As heavy as possible without the prowler or sled
stopping.

Post to BTWB

Shoulder Press
5 x 2 @ 85 %

Then:

3 Rounds for time of:
Run 400 meters
10 Shoulder to overhead

Rest 2:00 between rounds

Rd 1 = 115#(75#)
Rd 2 = 135#(95#)
Rd 3 = 155#(105#)

*Score is total time, including rest

Post scores to comments and BTWB

And just like that the 2019 CrossFit Games comes to a close. It came and went in a flash, very little hype and flare. Some of you still participated by registering, most of you participated in some fashion by doing the workout on Fridays, and some of you were like “19 point what?”.

We know this time around was very low key, but don’t you worry, it’s all happening again this October. For this year and this year only, there will be two Crossfit Opens. The 2020 season kicks off in October with the 2020 Open. We plan to bring the Open fun in full force at that time. So think of 2019’s Open as a practice run for 2020. For some of you newer folks, it set some good bench marks that you don’t have to wait another year to test. You will be able to see all your CrossFit progress in just a few months. Eric and I have not laid out all the plans yet, but there will be teams, there will be Friday Night Lights, there will be points, and there will be prizes.

Hats off To MC for finishing up her 6th CrossFit Open and Hammer for surviving his 1st. Together they made the dynamic Friday 10am duo of “MC Hammer”. We know we will see them again in October, when Hammer will be out of his rookie year working on his veteran status. 😉

For time:
21-18-15-12-9-6-3
Dumbbell hang power cleans 40#(25#)

Between each set perform
10 Ab mat sit ups
25 Double unders

Post times to comments and BTWB

In teams of 3 complete the following for time:
Bike 75 calories
75 Power snatch 75#(55#)
Bike 75 calories
60 Power snatch 95#(65#)
Bike 75 calories
45 Power snatch 115#(75#)
Bike 75 calories
30 Power snatch 135#(95#)
Bike 75 calories
15 Power snatch 155#(105#)

*1 person works at a time and can divide work any way team likes

For time:
33-27-21-15-9
Thrusters 95#(65#)
Chest to bar pull ups

*20:00 Time cap

Post to BTWB

Deadlift
5 x 3 @ 75%

Then:

For time:

Row 2,500 meters

*Every 3:00 get off rower and perform
5 Wall balls 20#(14#)
5 Russian kettlebell swings 53#(35#)

Post scores to comments and BTWB

As many rounds as possible in 20:00 of
5 Ring muscle ups
10 Burpee box jump overs 24″”(20″”)
Run 200 Meters

Post to BTWB

Front Squat
5 x 3 @ 75%

Then:

5 Rounds for time of:
Row 250(200) meters
15 GHD sit ups
10 Medball cleans 20#(14#)

Post to BTWB

Shoulder Press
5 x 3 @ 75 %

Then:

As many rounds as possible in 6:00 of
4 Power cleans 95#(65#)
4 Push jerks 95#(65#)

Rest 3:00, then

As many rounds as possible in 4:00 of
2 Power cleans 135#(95#)
2 Push jerks 135#(95#)

Post scores to comments and BTWB

With a 3 minute clock x 4 rounds:
30 KB swing, 24kg(16kg)
15 Handstand push-up
In remaining time as many double unders as possible
Rest 2 min

Post reps to comments and BTWB