19.2 Open W.O.D. Friday 3/1/19

28
Feb

19.2 Open W.O.D. Friday 3/1/19

DAILY MINDSET
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of “success” is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know in how different those trajectories will be.


Today will be the 2nd Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 6:30PM (childcare available)! We had over 70 athletes last week, several vendors and gave away our weekly “You Choose” athlete award! If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best.

If you have any questions, please revert to my post (Macy Mitchell) on the CFR Family Page talking about how we will be doing these next 5 weeks and what the CrossFit Open actually is! Also here is a link to Games website with more details as well. https://games.crossfit.com/


WORKOUT 19.2 RX’D and SCALED

*Score is total reps achieved – put tiebreak times after each double under set in notes if you desire

RX’D LOADING
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

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