Saturday 3-16-19 Workout Of The Day 19.4

Saturday 3-16-19

GYM NEWS: Well it’s another fun Open workout This week. TO make the workout “fun” and challenging for classes we’re going to modify the workout so you can get a little more of a sweat on. For those of you wanting to hit the actual open workout, we’ll be doing it at Noon with judges. If you want to come for the noon class and hit the 19.4 variation you’re welcome to do that as well.

If you’re attending the 8:30am or 9:30am class you’ll be able to pick the variation of the workout or the actual 19.4 workout.

19.4ish With a running clock… 

8 Minute AMRAP
6 BB Snatch (ground or hang) 65/95# (modify weight and pull as needed) or use Kettlebells if needed…
8 Bar Over Burpees
10 Pull-Ups

Rest Exactly Three Minutes

8 Minute AMRAP
10 Front Squats
8 Box Jumps 20/24″
6 Push-Ups

 

WORKOUT 19.4

For total time:

3 rounds of:
10 snatches
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

VARIATIONS

Rx’d: (Ages 16-54)Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

NOTES

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, theathlete must rest 3 minutes while the clock continues to run. The athlete then will continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of

repetitions completed before the 12-minute time cap.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

TIEBREAK

This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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

EQUIPMENT

• Barbell
• Standardbumperplates(18-in.diameter)appropriate weight for your division*
• Collars
• Pull-up bar*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

  For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

  Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.