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Monday 03.25.2019

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Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Front Squat
5 x Thrusters
5 x Pull-ups or 7 x Ring Row
7 x Hollow Rocks
III. Mobility

“Open Workout 19.5”
Against a 20:00 Time Cap complete
33-27-21-15-9 reps for time of

Thrusters (95/65lbs)
Chest-to-Bar Pull-ups

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

Post scores to comments/Games website for validation.

– CrossFit Games Open Official 19.5 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.5 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.5 link found HERE.

SCALING VARIATIONS
(see linked scorecard above for movement standards and image descriptions)
 – Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

 – Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

 – Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

 – Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

 – Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

 – Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Samy Daghir

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