fbpx

Workouts

The theme for 19.5 is Beach Night! Wear your beach apparel and props to earn points for your Intramural Open team. This is the final opportunity to score – make it count!

Remember to head over to One Great City at the end of the evening to wrap up the Open with the whole tribe, and wish Jen Finateri  safe travels!

19.5

33-27-21-15-9

Thrusters (95/65lb.)

Chest-to-bar pull-ups

Time cap: 20 minutes

Sign up for Bootcamp here!

 

The theme for the evening: Beach Night! Spring is in the air, so we’re bringing back a favorite theme from last year’s #204Open.

All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Current Score: Müscle Crüe 176 – Iron Madams 155

Thank you to everyone who posted to Instagram, Facebook and Google!

Best costume: Bob

Top Rx Scores: Damon, Jen

Top Scaled Scores: Cheryl, James

Week 5 Scoring Opportunities – More Points Available! TBA

15 points – Spend 3 minutes with Mike after your workout on Friday night.

10 points – Post an outside-the-gym squat picture to Instagram with the #204Open hasgtag. 

Watch “The Chachi McGee Meltdown: A 204-MZ Report!”

Strict Press 3-3-3-3

Push Press 2-2-2-2

Split Jerk 1-1-1-1

Rest 2 minutes between all sets

Airway to Heaven

For time:
15 burpees
100-ft. sled sprint
300-m row

The Madlands

AMRAP 5:

21 Power cleans (75/55lb.)

15 STO (75/55lb.)

9 Thrusters (75/55lb.)

Max Double-unders

Rest 5

AMRAP 5:

15 Power cleans 95/65lb.)

12 STO (95/65lb.)

9 Thrusters (95/65lb.)

Max Double-unders

Rest 5

AMRAP 5:

9 Power cleans (135/95lb.)

7 STO (135/95lb.)

5 Thrusters (135/95lb.)

Max Double-unders

Register for Bootcamp Here!

Deadlift 5-5-3-3-2-2-1-1

Rest as needed between sets

EMOM x 5 sets:

Minute one: 16 alternating single arm KB/DB thrusters

Minute two: 16 alternating single arm DB/KB dead stop gorilla rows

Minute three:16 alternating curtsy lunges

*Athletes will hold 2 Kb’s or DB’s during the thrusters and the rows

 

Check out some out some of the pics from Formal Night!