CrossFit 19.4

15
Mar

CrossFit 19.4

KNH Powerhouse – HIIT

Metcon

19.4 (Time)

WOD is 19.4

Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 chest to bar and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

RX for snatch

Men snatch 95 lb.

Women snatch 65 lb.

Chest to bar is RX

For total time:

3 rounds of:

10 snatches

12 Chest to bar

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Chest to bar

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period.

Warm-up

Warm up

5 min skip, Cross symmetry to activate back, 3 sets of superman’s and hollow holds, shoulder mobility with bands or rings

Weightlifting

Drop Snatch (5×5)

Barbell work

15 min workup on snatch form

5 sets of 5 Snatch Push Press with 1 min rest between sets (the goal is to lift at 75% 1RM of your snatch)

https://www.youtube.com/watch?v=L100AVnh49A