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Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Take 15-20 minutes to build to 90% of your 1-RM Clean & Jerk
B.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
Time Cap = 10:00
Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 3-5 reps @ 75-80% of 1-RM
D.
Three sets of:
60 Second Suitcase Hold Each Side
Rest 60 seconds
45-60 Second Hollow Hold
Rest 60 seconds
25 GHD Hip Extensions
Rest 60 seconds
B) 122 with a 6:18 tiebreak. Sad another year goes by that I didn’t get to the HSW
C) 185, 205, 225, 235, 245 (was missing the lack of squatting during the open)
19.3: 126 reps, 4:45 tie break.
A. warmed up with deficit shspu with weight vest and a row/ab/ski rotation to get heart rate up. One round of lunge and step ups with 80lb db.
B. 19.3
149rx 45 feet of HSW only had :45 seconds after finishing shspu. Happy with this still. Last year I had 3 mins and only completed 25 feet