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Friday Workout of the Day 3.15.19

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CrossFit Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Time cap: 12 minutes

[CFPB In House Minimum Work Req:
Complete the first 3 rounds within the time cap]

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

 


BeachFit Open Workout 19.4 

For Time (14 min)

3 Rounds of:

9 DBall Cleans
12Ring Rows (20×0)Adv: 9 Strict Pullups

Rest 3:00

3 Rounds of:

12 Alt DB Snatches
12 Burpees over DB