LIFT

Clean and Jerk Complex PCn + FS + CN + Jerk

Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.

WORKOUT

Performance
10 Min AMRAP
5 Front Squats 50/35kg
10 KB Swings 24/16kg
15 Burpees
Run 200m

Fitness
10 Min AMRAP
5 Front Squats 35/25kg
10 Russian KB Swings 24/16kg
15 Burpees
Run 200m

2019 CrossFit Games Open Info

When can I do the workouts?

Friday night at 5:30pm.

Saturday mornings from 9am.

Saturday or Sunday open gym 10am-12 – you will need to arrange your own judge for this session.

Monday Open Gym 10am to 11am – you will need to arrange your own judge for this session.

Sign up to these times on Influx. Those signed up with the CrossFit Games still have until Tuesday at 2pm to submit their scores on that site.

MaD will supply score sheets. You must submit your scores for approval before Tuesday 12pm.

How do the workouts run?

Sign up as usual on Influx.  You will be paired up with someone to make sure you are keeping to the standards and to keep score for you. Standards for the movements and the workout itself will be thoroughly briefed. If you are doing the workout during open gym time, you’ll need to find your own judge or do the workout on your own. We will write up a suggested warm up and have score sheets in the gym.

CROSSFIT GAMES OPEN – HOW IT WORKS

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.

Held mostly in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for US$20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. If you don’t sign up with CFHQ, you can still do the workouts

Workouts are released online each Friday and athletes have until the following Tuesday to submit their scores.

Five Weeks | Feb. 22 – March 25, 2019

19.1: Feb. 22

19.2: March 1
19.3: March 8
19.4: March 15
19.5: March 22

BENCHMARK TRAINING

Games

“11.2”

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70/45kg
12 Push-ups
15 Box jumps 24/20″

Hero

“J.J.”

For time:
85/55kg Squat clean, 1 rep
10 Parallette handstand push-ups
85/55kg Squat clean, 2 reps
9 Parallette handstand push-ups
85/55kg Squat clean, 3 reps
8 Parallette handstand push-ups
85/55kg Squat clean, 4 reps
7 Parallette handstand push-ups
85/55kg Squat clean, 5 reps
6 Parallette handstand push-ups
85/55kg Squat clean, 6 reps
5 Parallette handstand push-ups
85/55kg Squat clean, 7 reps
4 Parallette handstand push-ups
85/55kg Squat clean, 8 reps
3 Parallette handstand push-ups
85/55kg Squat clean, 9 reps
2 Parallette handstand push-ups
85/55kg Squat clean, 10 reps
1 Parallette handstand push-up

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.