CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5
For Time:
-800m Run MRX 400m
-30 HSPUs MRX 20reps 2/4″ Rise
-30 Thrusters 95/65 MRX 75/55
-30 Box Jump Overs 24/20″ MRX 20/18″
-30 Power Cleans 165/115 MRX 125/85
-30 Box Jump Overs
-30 Thrusters
-30 HSPUs MRX 20reps 2/4″ Rise
-800m Run MRX 400m
*One bar per athlete, switch loads as needed*
WOD modified: rowed instead of run; push-up in place of HSPU; did box step-overs w/ 24” box. Used rx weights:
*
Completed @ 26:51
Wod
Run
RX weight on Thrusters
MRX on cleans
27:10
Fun Wod!
WOD-
Rx on thrusters and box jump overs. 135# cleans
No pad on first 20 Hspu. Mrx on second set of 20
400m runs- 26:40
Whoops. Not sure why that posted here. Sorry Kevin
Rx weights and movements, but broke it up into 400m run and 10 of each (trying for 3 RFT)
2 rds + 400m @ 30:00
Might have been better to go straight through
4:30 class: went for redemption
MRx on HSPU, Rx’d everything else
Through second round of thrusters at 27:00
Through 15 HSPU @ 30:00
Feel a little better about myself
Scaled WOD:
400m run
20 hspu 2 abmats
15 thrusters 55#
30 box step up/over 18”
30 power clean 55#
30 box step up/over
15 thrusters
20 hspu
400m run
Time = 17:34
TGIF!!
Scaled MRX
400 m run
20 HSPU (2 ab mats)
30 55# thrusters
30 Box step overs
30 85# Power Cleans
30 Box step overs
30 55# thrusters
20 HSPU
400 m run
18:41
WOD
As Rx’d
Time: 26:43
WOD RX’d
27:57
6:00 class
Wod RX except for 125# power cleans
26:15
9:30 class
Wod RX
31:27 low back smoked
Wod Rx on all weight
All run
27:25
*messed up the order and missed first set of HSPU. Did 30 HSPU-30 Thrusters- 30 HSPU at the end before the final 800M
RX 27:02
Wod w/
50 push ups instead of 30 HSPU
145# Power Clean
everything else Rx
27:02
Good push Miranda!
Wod rx
28:55
Good tough wod, low back was crushing me on the last 800 lots of walking
#75/125, 24″, 30 Push ups sub
29:29
*walked too much on the last 800
28:37
400m run
Push ups
65 lb thrusters
Box jump overs
115 lb power cleans
Rx everything
Finished second set of box jump overs at 26:50
WOD RX:
Time: 29:52
400 meter run
20 push ups
30 thrusters 75#
30 24” box step overs
30 cleans 125#
Back down the ladder same as up.
26:17
WOD w/strict HSPU’s, 65# thrusters, and 85# power cleans
26:55
400M Row
20 seated DP press w/15# dumbbells
15 thrusters with 45#
30 box step overs with 20″ box
30 Power cleans with 45#
30 box step overs the 20″ box
15 thrusters w/45#
20 seated DB press w/15# dumbbells
400 Run
26:40 (I think this was my time…left my paper at the gym)