Call Us: (972) 591-3488

3/4/2019

3
Mar

3/4/2019

CrossFit Templum – CrossFit

View Public Whiteboard

Overview

We need help today team. Today we will run through a quick warm up and then those that are not doing 19.2 will complete “Adele” WOD. While the group is completing “Adele” (they can see “hello from the other side”), athletes can warm up for 19.2. We will only be able to judge 7 or so athletes so you should have been able to reserve a heat time for this morning. If you did not sorry you will have to try a later time. Those that complete “Adele” we need your help judging 🙂

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders or Row

Push-up to Down Dog

Air Squats or Sit-ups

30 Seconds

Single Unders or Row

Active Samson

PVC Front Squats or Sit-ups

30 Seconds

Single Unders or Row

Inchworms

Barbell Front Squats or Sit-ups

Metcon

Prep Med Ball Cleans

Metcon (AMRAP – Reps)

“Adele”

5 Rounds:

1 Minute Row

1 Minute Medicine Ball Squat Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Leave a Reply