Saturday, February 23, 2019

7min AMRAP:
-400m Run Buy-in
Then
-3 Power Snatch 115/75 RX+135/95 MRX 85/70
-4 Hang Squat Snatch or Hang Power to OHS 
-28 Doubles
3min Rest
7min AMRAP:

-400m Run Buy-in
Then
-7 Irish Swings 55/45# RX+ 70/55#MRX 45/25#
-7 Goblet Box Step-ups 24/20″ MRX 20/18″
(1 Russian to 1 American = 1 Irish Swing) 
*Athletes Choice on which AMRAP to start*

Post rounds and reps to comments.

CrossFit Jenks is so excited to be hosting our 9th CrossFit Open! The 2019 CrossFit Open is for EVERYONE no matter your skill level. Whatever your into, competing against your peers, challenging yourself, conquering a new skill or qualifying for a spot to the next level, we encourage you to SIGN UP (make sure to list CFJ as your Team and affiliate)!

The first workout (19.1) will be released this Thursday, February 21st! This is the game plan for CrossFit Jenks:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches.

We’re looking forward to another fun, encouraging and competitive Open Season!

13 thoughts on “Saturday, February 23, 2019”

  1. Strength: Easing back into it while focusing on form.
    Power Snatch: 3@95 (Muscle), 2@135, 1@155, 1@185
    Pause Hang Power Snatch: 3@135, 2@155, 1@175, 0@195

    1. 10 Strict Parallette HSPUs
      Jason Rx w/Ring MUs
      100 Squats
      5 MUs
      75 Squats
      10 MUs
      50 Squats
      15 MUs
      25 Squats
      20 MUs
      38:50 (PR by 6:01; 44:51 on 2/9/2019)

  2. Snatch:
    Power Snatch: 3@115; 2@135@ 1@155 x 2
    Hang squat Snatch: 115: 3-2-1-1
    *
    1st 7 min AMRAP: 4 rounds
    – 400 m row buy-in then used 115 for snatches, lateral barbell skier jumps
    *
    2nd 7 min AMRAP: 4 rounds + 2 Irish KB
    – 400 m row buy-in; used 55# KB and 20 inch box
    *
    Did 45 GHD sit-ups

  3. 100 PU’s for time:
    5:52

    Rest for just over a minute
    20min EMOM
    (25# Dumbells)
    -5 deadlifts
    -5 hang cleans
    -5 thrusters

    Rest just over a minute

    100 sit-ups for time
    4:56

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