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)
