CrossFit Open 19.2
As we love a bit of organisation here is how our Sunday CrossFit Open 19.2 sessions will be run. Please do read carefully so we know what we are looking for from the get go! If you are looking to add your own bits and pieces in there please arrive early to get these done.
**19.2 Class Structure**
Warm Up 0:00-5:00
10 Cal Bike / Row / Ski
10 Walking Lunges
10 KB Swings
10m Bear Crawl
–
5:00 – 10:00
– Get a partner
– Grab equipment needed
– Skipping Rope
– Bar
– Ab Matt
–
10:00-20:00
Go through Clean warm up + add some weight
Go over TTB or Scales
–
20:00-25:00
Set teams ready to go.
–
25:00-41:00
Heat #1
–
41:00-44:00
Change over
–
44:00-60:00
Heat #2
–
Weights converted into Kgs:
|
Round
|
Time (minutes)
|
Male (Rx) | Female (Rx) | Male (Scaled) | Female (Scaled) | ||||
| lbs | kg | lbs | kg | lbs | kg | lbs | kg | ||
| 1 | 4 | 135 | 61 | 85 | 38 | 95 | 43 | 55 | 25 |
| 2 | 8 | 185 | 83 | 115 | 52 | 115 | 52 | 75 | 34 |
| 3 | 12 | 225 | 102 | 145 | 65 | 135 | 61 | 95 | 43 |
| 4 | 16 | 275 | 124 | 175 | 79 | 155 | 70 | 115 | 52 |
| 5 | 20 | 315 | 142 | 205 | 93 | 185 | 83 | 135 | 61 |