CF Open 2019: WEEK 7, DAY 5

Click here to watch our first thoughts and tips for 19.4

 

Warm-up and Primers for Open Workout

3:00-5:00 Ski or Row

2 Sets
Single Leg Glute Bridges x10 /Side
Fire Hydrants x10 /Side
Kickbacks x10 /Side

2 Sets
Banded Lat Pull Downs x15
Internal + External Rotation
Banded Face Pulls

2 Sets
5 Tight Beat Swings + 5 Beat Swings
5 Banded Bar Muscle Ups
5 Bar Facing Burpees, practice foot placement

3-5 Snatch Grip RDL
3-5 Snatch High Pulls
3-5 Muscle Snatch
3-5 Power Snatch

2 sets, on Bike
0:10 Build Up + 0:15 @80% effort + 1:30 Recovery

0:15-20 Sprint on Bike, 90% effort
3 Snatches, 95/65 lbs
3 Bar-Facing Burpees
Rest 0:30-1:00
0:30 Sprint on Bike, 90% effort
3 Bar Muscle Ups
3 Bar-Facing Burpees

Minimal rest (3:00-5:00) before starting the workout. You want your heart rate to be high when you start!

 

 

Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb., women snatch 65 lb.
Time cap: 12 minutes