A. 5 rounds on the 5:00
15 Bar-facing Burpees
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push-jerks
A. Back Squat
3-3-3-3-3
B. 2 rounds
80 Double unders
40 Push-ups
20 GHD Sit-ups
R.E.D. Friday
A. Find your Max-height Box Jump
B. Death by 10m Sprint
min 1: 1x 10m Sprint
min 2: 2x 10m Sprint
min3: 3x 10m Sprint
Keep adding one additional 10m Sprint each minute until you can’t finish the required number os sprints for that minute.
When you reach that point cut the number in half and continue with that number until you reach a 20m Time Cap.
Congratulations to Gryffindor for winning the 2019 CrossFit Pittsburgh Games Open House Cup!
The 2019 CrossFit Pittsburgh House Cup will be decided today!
Alternate WOD:
AMRAP in 20 minutes
30 Sit-ups
20 KBS (1..5.1)
10 Burpee Box Jump-overs
-OR-
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
Open Gym
-or-
5 rounds
min 1: Row 15/12 cal
min 2: 10 Thrusters (95/65)
min 3: 40 Double unders
min 4: 10 Alt DB Snatch (50/35)
min 5: REST
A. 5k Time Trial
Run or Row
B. Alternating Tabata
Hollow Hold
Plank Hold
A. Push-press
1 RM
B. 5 rounds
3 Front Squats (135/95)
1 Thruster
9 Pull-ups
8 HSPU
5 Bar Facing Burpees
A. Deadlift
5 RM
B. 21-15-9
Deadlifts (225/155)
Box Jumps
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
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
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
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.
A. Front Squat
5-5-5
B. 6 rounds
10 Pull-ups
20 Wallballs (20/14)
30 Sit-ups
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
Open Gym
-or-
Suggested WOD
3 rounds
100m Framer’s Carry (52/35)
30m Front Rack Lunge
15 DB Push-press
A. Back Squat
5-5-5-5-5
B. 30-20-10
Push-ups
Box Jumps (24/20)
AbMat Sit-ups
A. Power Clean
3-3-3
B. 3 rounds
21 KBS (1.5/1)
15 C2B
9 Clean & Jerk (135/95)
A. 10 min EMOM
Snatch + OHS
B. 15 min AMRAP
500m Row
15 OHS (115/75)