Friday 3.1: Saturday is 19.2 in Woburn

Friday 3.1: Saturday is 19.2 in Woburn

Get hyped up for a repeat with a twist from a previous Open! “16.2” sucked bigtime because those of us who hadn’t quite mastered double unders or TTB or had “slightly lost their peak competitive shape from the Games years before” couldn’t get past 4 minutes. This time around they expanded the first round to 8 minutes meaning everyone gets at least 8 minutes to go at it.

Double Unders, Toes to Bar, and Squat Cleans. More on “19.2” tomorrow!

FRIDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 8m AMRAP
3 Squat Snatch 135/95
6 Handstand Push-ups

S: 75/55, 10 Push-ups
L1: 115/75, Scaled HSPU
Rx+: 165/115, 3″ Deficit

Sweat
Core: 3 Rounds
30 Russian Twists (total) 20/14 MB
30 Seated Press
30 Knees to Elbow (total, straight arm plank)
15 Toes Touches

Conditioning: 14m AMRAP
10 Burpee Broad Jumps
14 MB Thruster 20/14
18 Situps


The Program
1. Strength and WOD

2. EMOM 12m
O: 4-8 TTB
E: 20 Double Unders

  • This is just to practice both movements and move through it. You can also just do this and not #1. Or just rest.
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