Friday 3/15/19

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, may step 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, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step 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

Mike Pietragallo
Thursday 3/14/19

Open Gym

-or-

A. Bent Over Row

5-5-5-5-5

B. 3 rounds for quality

90s Bike/Row/Run

3 Strict Pull-ups

6 Push-ups

9 KBS (1.5/1)

12 Air Squats

15 AbMat Sit-ups

Mike Pietragallo
Wednesday 3/13/19

A. 7 sets on the 1:30

2 Power Cleans + 1 Split Jerk

B. 5 rounds

30 Double-unders

5 Power Cleans (155/105)

7 Bar Facing Burpees

Mike Pietragallo
Tuesday 3/12/19

A. Press

2 RM

B. 9 min ladder

3 Box Jump Overs

3 Push-press (115/75)

6 Box Jump Overs

6 Push-press

9,9/12,12, etc.

Mike Pietragallo
Friday 3/8/19

REMINDER:

WE WILL BE CLOSED THIS WEEKEND SO THAT WE CAN HOST A CROSSFIT L1 COURSE.

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Variations

Rx’d:

(Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled:

(Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform

front-rack lunges, 5-in. elevated strict HSPU and bear

crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, strict HSPU and handstand walk

Girls use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Girls use 20-lb. dumbbell and 20-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Women use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

Mike Pietragallo
Friday 3/1/19

WORKOUT 19.2

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.

Variations:

Scaled (Ages 16-54):
*Hanging knee-raises and single-unders

Scaled Teenagers 14-15:

*Hanging knee-raises and single-unders

Scaled Masters 55+:

*Sit-ups and single-unders

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should bemarked. When you submit your nal result, your scorewill be the number of reps completed. There will beanother eld where you will enter the elapsed time atwhich you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

Mike Pietragallo
Thursday 2/28/19

Open Gym

-or-

Suggested WOD

A. Bench Press

3 RM

B. 15 min AMRAP

20/15 calorie Row

2 rounds of “Cindy”

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Mike Pietragallo
Wednesday 2/27/19

A. “Waterproof”

21-15-9

Calorie Row

Front Squats (95/65)

Straight into:

15-12-9

T2B

Hang Squat Cleans

Straight into:

12-9-6

Bar Facing Burpees

Thrusters

B. Front Squats

2-2-2-2-2-2-2

Mike Pietragallo
Friday 2/22/19

WORKOUT 19.1

Complete as many rounds as possible in15 minutes of:

19 wall-ball shots

19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Mike Pietragallo
Thursday 2/21/19

Open Gym

-or-

Suggested WOD

A. Work on a skill that needs improvement.

B. 10 min EMOM

10 Burpees

Join us in the 2019 CrossFit Pittsburgh House Cup Tournament and compete on your Souse Team!  Selection is tonight!

Join us in the 2019 CrossFit Pittsburgh House Cup Tournament and compete on your Souse Team!

Selection is tonight!

Mike Pietragallo