19.5

CrossFit Brunswick – CrossFit

Crossfit Games Open 19.5(Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters(65/95)

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters(Ages 55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters(45/65)

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled(Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters(45/65)

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled(Ages 55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters(35/45)

Jumping pull-ups

Time cap: 20 minutes

19.5 is released tonight!!

CrossFit Brunswick – CrossFit

Warm-up

-high knees (rig to rig)

-butt kicks (rig to rig)

-side shuffle (rig to rig)

-karaoke (rig to rig)

-jump squats x10

-scapula push ups x10

-bear crawl (rig to middle of floor and back)

-worlds greatest stretch x3 each leg

-leg swings x10 each

-windmills x10

-orbits and pass-throughs x10 each(pvc)

Metcon (No Measure)

EMOMx9:00

Min 1: 15 prone lift offs

Min 2: 10 BB bent over rows

Min 3: 10 lying hamstring curls on foam roller

Metcon (Time)

RX

3 rounds

400m run

20 RKBS (36/53)

15 T2B

Time cap: 20 minutes

March 20th

CrossFit Brunswick – CrossFit

Warm-up

-scapula pull ups x10

-air squats x10

-arm circles and bear hugs x10 each

-bear crawl (rig to rig)

-gate swings (rig to rig)

-lunge and rotate x5 each leg

-scales with leg swing x5 each leg

-inchworms x5

-I’s, Y’s and T’s x10 each

Barbell warm up (or pvc)

-strict press x5

-push press x5

-push jerk x5

-goodmornings x10

-overhead squats x10

Split Jerk (10×1)

1EMOMx10:00

start @70%

Metcon (Time)

RX

3 Rounds

500m row

20 OHS(65/95)

15 burpees

March 19th

CrossFit Brunswick – CrossFit

Warm-up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-burpee broad jump (rig to middle of the floor and back)

-leg swings x10 each leg

-windmills x10

-inchworms x5

-I’s, Y’s and T’s x10 each

-super people x10

-single leg rdls x5 each leg(w/ kettle bell)

-rdls x10(w/ kb)

-sumo deadlift highpull x10(w/ kb)

-bent over rows x8 each arm(w/ kb)

Metcon (Time)

RX

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Deadlifts(155/225)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Box jumps(20/24)

March 18th

CrossFit Brunswick – CrossFit

Warm-up

-leg swings x10 each leg

-arm circles and bear hugs x10 each

-air squats, drop squats and jump squats x10 each

-gate swings (rig to rig)

-high knee skips (rig to rig)

-duck walk(rig to middle of the gym and back)

-world’s greatest stretch x3 each leg

-windmills x10

Barbell warm up(or pvc)

– Romanian deadlifts(snatch grip) x10

-muscle snatches(from hip) x5

-behind the neck snatch grip strict press x5

-overhead squats x10

Weightlifting

Start at 70% build to a heavy single

Snatch (10×1)

1EMOM for 10min

Metcon (Time)

RX

30-20-10

Thrusters(65/95)

Pull ups

Time cap: 16 minutes