March 14, 2019

19.4 Friday Fun Day!

BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!


–PLEASE RSVP FOR THE TIME YOU PLAN ON COMING IN TO GET JUDGED.
Your options are Friday at 5:30pm and Saturday at 10:30am. RSVPing is TREMENDOUSLY helpful to the organization of the event and is very much appreciated! Remember, the order that your RSVP doesn’t necessarily reflect the order that you will go in for the workout.
*If you don’t RSVP by FRIDAY morning at 11:00am you will likely be in the last heat with whoever else didn’t RSVP!


Come cheer on your fellow ECFers!

Fitness & Performance

3-4 Sets:
Snatch Complex:
3 Snatch Grip Deadlift + 2 Hang Snatch Pulls + 2 Power Snatches
Crossover Symmetry, x2 Exercises
Squat Therapy, x5-10

Complete 19.4!
Pick a version that will challenge your abilities and get you a good workout
(Rx, Scaled, Teen, Scaled Teen, Masters 55+, Scaled Masters 55+)

19.4 Scaled

For Total Time:

3 Rounds of:
10 Snatches (65/45)
12 Bar-Facing Burpees

-Rest 3 Minutes-

3 Rounds of:
10 Pull Ups
12 Bar-Facing Burpees

Time cap: 12 minutes, including 3-minute rest
period

Other 19.4 Variations
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

19.4 Rx'd

For Total Time:

3 Rounds of:
10 Snatches (95/65)
12 Bar-Facing Burpees

-Rest 3 Minutes-

3 Rounds of:
10 Bar Muscle Ups
12 Bar-Facing Burpees

Time cap: 12 minutes, including 3-minute rest
period