FUNday- 19.5

CrossFit OPEN WOD 19.5

33-27-21-15-9 reps for time of: 

  Thrusters

  Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups 

Thursday

3 Rounds for TIME of:

 500m ROW

 15 Thrusters 95/65

Wednesday

3 Rounds for MAX Reps of:
 Body-weight bench presses
 Strict pull-ups 

Lauren Fisher and Ben Smith: The 4 Cornerstones of A Good Life
  1. PHYSICAL ACTIVITY
  2. HEALTHY DIET
  3. RECOVERY
  4. BALANCE

Tuesday

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

RX= 50/30

Learn to enjoy every minute of your life. Be happy now. Don't wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it's at work or with your family. Every minute should be enjoyed and savored. 
                                           ~Earl Nightingale

Monday 19.4... Part 2

CrossFit OPEN WOD 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, including 3-minute rest period

VARIATIONS
Rx’d: 95/65 lbs.
Scaled: 65/45 lbs. perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+ Men: Snatch 65 lbs, Chest-2-Bar Pull-UPs