Whoopie
Warm Up/Mobility
Warm-up
2-3 Sets
14/11 Calorie Row (build intensity each round)
7 kip to swing (on bar)
7 air squats
7 empty bar snatch high pulls
7 empty bar low hang snatch
7 empty bar snatch grip behind the neck press
7 inchworms
14/11 Calorie Row (build intensity each round)
7 kip to swing (on bar)
7 air squats
7 empty bar snatch high pulls
7 empty bar low hang snatch
7 empty bar snatch grip behind the neck press
7 inchworms
1 Set: (at workout pace)
3 Power Snatch (95/65)
2 Bar Muscle Ups
3 Bar Facing Burpees
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Finisher
Metcon
3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
Strength
Muscle Clean + Full Grip Front Squat + Sotts Press (press from front squat position) (3set x 1 (3+1+3))
Muscle Clean + Full Grip Front Squat + Sots Press (press from front squat position)
Clean From Above the Knee + Clean + Jerk (4-4-3-3-3)
Clean From Above the Knee + Clean + Jerk
Push Press (5×3)
Build in 5 sets
Power Snatch (3×10)
10 Unbroken/TNG d
Post Workout Mobility
Warm-up
:30 Achilles Stretch (Each Leg)
1:00 Pigeon Stretch (Each Leg)
1:00 Pigeon Stretch (Each Leg)
– (1+1+1) x 3 sets @78% 1RM Clean