CrossFit Open 19.5 Friday Night Lights!

As we are hitting over that halfway mark for the CrossFit Open for 2019 we are due a reminder that we will be having Friday night lights for the last and final serving of fitness from CrossFit HQ !

As per usual we reckon its going to be something dicey and painful! So to make it more fun and enjoyable we would love it for as many of you as possible to join us and complete it with us under some fancy lights at the Gym in rolling heats. We want to close this Open out with a bang and watch the final moments of any mini rivalries get put to bed for another year for some of the older hands and for some of you finish off your first CrossFit Open in style and with the support team we know you deserve!

We will have some drinks on hand for a post WOD nutrition along with all our favourite treats! Expect Donuts , Raspberry slice and other coach Favourites!

If you are hoping to join us then please let us know by registering your name here!


Monday

A) 3 x 5/5 front rack lunge,
climb to AHAP, 2 min rest

B) 21-15-9
Thrusters 40/30kg
Handstand Push Up
Box Jump Overs 24/20

Tuesday

Classic CrossFit

Front Squat
Hit a heavy 3 Rep. If you want to work on form because you are not proficient on the movement yet, then do sets of 8-10 instead.

2 Rounds:
3min. AMRAP:
30/24 Cal Row
Max OHS in remaining time 40/30kg

Rest 2min.

3min. AMRAP:
30 Cal Row
Max TTB in remaining time

Rest 2min.

MetCon

AMRAP 7:
10/7 Cal Bike
10 DB Bench Press 20/16kg

AMRAP 7:
10/7 Cal Row
10 Bent over Rows (DB or KB)

AMRAP 7:
10/7 Cal Bike
10 KB Deadlifts 32/24kg

AMRAP 7:
10/7 Cal Row
10 Russian Twists with 20/16kg DB

*REST 3min. after each section. You should need it if you go hard.

Wednesday

A) Complex Skill Work
3 Sets of:
4-6 Chest to bar
2-4 Muscle Ups (Ring or bar)
8-10 Handstand Push Ups

B) 20 Minutes AMRAP:
100m front rack KB carry 24/16kg (50m each side)
20 Cal AD/Row
1 Skill Of choice from above for similar reps

Thursday

Classic CrossFit

A) 3 x 10 SA KB or DB shoulder press (each side),
:60 rest between sets

B) 25 min AMRAP @ 70-80%
200m run
20m SA OH walking lunge 16/12kg (10m each arm)
200m row
20m SA OH walking lunge 16/12kg (10m each arm)

MetCon

Every 4min. x 5 Rounds:
20 Alt. DB Snatches 22/16kg
10/7 Cal Assault Bike
10 DB Power Cleans 22/16kg
10/7 Cal Assault Row

Rest 5min.

10min. AMRAP:
10 DB Lunges 22/16kg (Left + Right = 1)
30 Double Unders
*Every other round do front squats

If the time domain on part 1 is too easy, do 12/9 Cals or even 15/12 Cals if you think you’ve got it in you! 🙂

Friday

CrossFit Open Wod 19.4

Saturday

TBC