**CrossFit Open at CFRX**

It’s that time of year again: CrossFit Open time!

This year EVERY Friday evening will be a “Friday Night Lights” event.

• Starting @3:30 (regularly scheduled classes during the AM) a 15-20 minute warm-up specific to the day will be written on the board and self-led by athletes. Come in and get yourself ready.
• Coaches will facilitate judging assignments and a workout/movement standards brief.
• First ‘heat’ of athletes will begin promptly @4 and every 30 minutes thereafter, with the last heat starting @7:00.
• This format is for ALL members, not just those who signed up online for the open.

All members are encouraged to hang out and support their fellow athletes. BYOB, snacks, and food.

Every Sunday during the Open will be run in similar fashion, and present a second opportunity to be AWESOME!

Wednesday 190320

CrossFit Rx – CrossFit

“Sole Cycle” (AMRAP – Reps)

AMRAP 5:

15 Lateral Burpees

21 Power Cleans (155/105)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Burpees

21 Power Cleans (135/95)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Burpees

21 Power Cleans (115/85)

27/21 Calorie Bike

Finisher

KB Death March 3×20

Tuesday 190319

CrossFit Rx – CrossFit

Power Snatch (5 sets: Power Snatch x1 + Hang Pow. Snatch x2. )

Lifting every 90s

“Trouble Bubble” (AMRAP – Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Ring Muscle-ups

Finisher

Banded Tricep Extensions 3×30

Monday 190318

CrossFit Rx – CrossFit

Front Squat (12-15 minutes to Build to a Heavy Double)

Or

4×4 @ moderate weight

“Old Bones” (Time)

21-15-9

Toes To bar

Box Jump Overs (24/20)

Front Squats (135/95)

Finisher

Sandbag bear hug carry 3x100ft

Sunday 190317

CrossFit Rx – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

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

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