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Monday 03.04.2019

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CROSSFIT NEW HAMPSHIRE WILL BE OPEN NORMAL HOURS TODAY
WE ASK OUR ATHLETES TO PLEASE USE CARE, DISCRETION AND APPLIED CAUTION AS NECESSARY IN MAKING AND EXECUTING ANY DECISIONS TO BRAVE TODAY’S STORM CONDITIONS IN ORDER TO ATTEND TRAINING TIMES.

ANNOUNCEMENTS
— Our Next On-Ramp class begins TOMORROW NIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. Dynamic Drills, Foam Rolling & Yoga Series
III. 2 Rounds of Barbell Complex:
5 x Power Cleans
5 x Front Squat
5 x Squat Cleans
5 x Barbell Row
10 x V-ups/Hollow Rocks
III. Mobility (Rig, Band, Wall Drills)

“Open Workout 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 x Toes-to-Bar
50 x Double-unders
15 x Squat Cleans (135/85lbs)
25 x Toes-to-Bar
50 x Double-unders
13 x Squat Cleans (185/115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
11 x Squat Cleans (225/145lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
9 x Squat Cleans (275/175lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
7 x Squat Cleans (315/205lbs)

Time completes at 20 minutes.

**COMPTRAIN.COM RESOURCE VIDEO LINK FOR STRATEGY AND APPROACH TO 19.2 FOUND HERE.

NOTES: This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

If all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

Post scores to comments.

Samy Daghir

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