Monthly ArchivesFebruary 2019

OPEN WOD 19.2 standard

C4 CrossFit – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 [...]

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Thursday WOD standard

C4 CrossFit – CrossFit
If you’re doing the open and would like to use the hour for some skill work or a lighter workout, please feel free to do so.
Strength
Clean (Power or Squat)
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Metcon
Metcon (Time)
Option 1
Complete rounds [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Strength
Push Press
5-5-3-3-1-1-1
Metcon
Metcon (5 Rounds for reps)
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 10/7 Cals of Assault Bike or 200/150 meter Row
Minute 2 – 15 Goblet Squats (70/55)
Minute 3 – 20 Push-Ups
Minute 4 – 15 Box Jump-Overs (24/20)
Minute 5 – 30 sec Plank
*If you can’t complete [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Deadlift
Take 12-15 minutes and build to a 3 RM max
Metcon
Metcon (Time)
For time:
21 Hang Cleans (135/95)
21 Toes-to-Bar
10 Lateral Burpees
15 Hang Cleans
15 Toes-to-Bar
10 Lateral Burpees
9 Hang Cleans
9 Toes-to-Bar
10 Lateral Burpees

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Monday WOD standard

C4 CrossFit – CrossFit

Strength
Front Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 2 reps @ 90%
Metcon
Metcon (AMRAP – Rounds)
In teams of two, alternate movements to complete as many rounds and [...]

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CeossFit Open 19.1 standard

C4 CrossFit – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw [...]

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Thursday WOD standard

C4 CrossFit – CrossFit
If you’re doing the Open on Friday and would like to come in and work on a skill or do a light WOD, please feel free to do so.
Metcon
Metcon (Time)
3 Rounds for Time
250m Row or 200m Run
3 Power Cleans (115/75)
6 Thrusters (115/75)
9 Deadlifts (115/75)
12 SDHP (115/75)
Core work
3 Rounds
Med Ball Sit ups [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Snatch
Every 2 for 12 minutes (6 sets) of:
Snatch x 1.1
Rest 5-7 seconds between singles
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Metcon
Metcon (Time)
Buy in: 100 DU (200 Singles)
3 Rounds for time:
10 Hang Squat Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)
Cash Out: 100 DU (200 singles)

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Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Metcon
Metcon (AMRAP – Rounds)
In teams of 5, with only one teammate allowed per station, [...]

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