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*
Compare to September 20, 2019.
WOD modified: rowed instead of run; push-up in place of HSPU; did box step-overs w/ 24” box. Used rx weights:
*
Completed @ 26:11 PR (last time 26:51)
Rx’d w/2k bike
Through 19 HSPU @ 27:00
Last time: scaled HSPU, through thrusters @ 27:00
Wod Rx except Hspu. 2 pads. Strict on the first 30, had to kip on the second 30.
32:26
September 2019- 2 sets of 20 scaled Hspu and did 135 cleans. 2 sets of 30 scaled Hspu and 165# cleans this time
800 m row, 30 push-ups, 30 hang C&J@55, 30 box step-overs, 30 power cleans@85 and back again.
25:12
Rx’d=25:20
(September 20, 2019=27:57)
WOD – 27:33
800m run
30 HSPU
30 Thrusters 95#
30 24” box jump overs
30 PC 145#
30 24” box jump overs
30 Thrusters 95#
800m run
30 Pushups
WOD – 34:36
800m run
30 HSPU
30 Thrusters 75#
30 24” box jump overs
30 PC 125#
30 24” box jump overs
30 Thrusters 75#
30 HSPU
800M Run
MRx+ (800, #75/125, 24″, 30 Push ups sub)
31:00 (last time – 29:29)
Wod mod*
Mrx loads but 800m rows and box step(ankle)
22:29
Scaled
400m row
20 hspu (did 12 & switched to push ups)
30 thrusters 35#
30 box overs 18”
30 power clean 65#
30 box overs
30 thrusters
20 push ups
400m row
23:27
Garage wod
5 rds
15 reps of bike cal, wb, pushups, sit-ups, kB swings and cal, row
= 26:20
Wod RX
26:08
RX 25:41
WOD RX as written with runs
27:04
9/20/19- 27:25
I had messed up the order of the exercises in September. Doing them IN order during current (Feb) workout made a huge difference – very challenging!
RX’D w/runs
24:55
First time with this one fun workout low back loved it today good work everyone
WOD RX:
30:45ish
Lower back was smoked after cleans
Last time was 29:52
400m run
30 push ups
30 box jump overs
30 thrusters @ 65lb
30 power cleans @ 115lb
30 box jump overs
30 thrusters @ 65lbs
30 push ups
400m run
26:01
Last year 28:37 (exact workout)
Did exactly the same as in September
400M Row
20 seated DB press w/15# DBs
15 Thrusters w/45#
30 box step overs with 20″ box
30 Power Cleans w45#
30 Box step overs with 20″ box
20 seated DB press w/15# DBs
400M run
23:30 ( 3 minutes faster than last time(
Did the same as September
400M Row
20 DB Seated Press w/15# DBs
30 box jump overs 20″
15 Thrusters 45#
30 Power Cleans 45#
30 box jump overs 20″
15 thrusters 45#
20 seated DB press w/15# DBs
400M Run
23:30 (3 minutes faster than last time)
400m run
15 hspu 2 an mars/15 pu
95# thrusters
20” box jump overs
135# cleans
20” box overs
95# thrusters
27 push up/ 3 hspu 2 ab mats
400m run
30:40