CrossFit Open 19.4

Hey Friends!  Happy Friday!  I hope you had a fantastic week!  It’s that time of the week where I share all the shenanigans of the CrossFit Open!  19.4 proved to be another fun one with the snatch movement, burpees over the bar and pull ups. This is the WOD

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You see that weight listed for the snatch?  There is no way I can snatch 65# so I did what I always do #franweight and I never blink and eye.  It is what I can do for that movement.  As I say, anyone can do CrossFit.  You just need to listen to your body and do what YOU can do.  I used a ‘trainer’ bar that is 15# and added 2 x 10# weights = #35 and that was enough.

Can I do bar muscle ups?  Hell no!!  Can I do a pull up?  Nope..  but I can do jumping pull ups and/or ring rows instead.   I chose jumping pull-ups.

And of course everyone’s favorite…  Burpees!!!  If you saw my video on Facebook, I am slow at burpees,  but once again doesn’t matter because I do #franpace #slowandsteadywinstherace

I went in the first heat and Karl was my judge and videographer.

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First part of the WOD: 10 snatches and 12 bar facing burpees

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After 3 rounds of the snatches and bar facing burpees you rest for 3 minutes and then do 10 jumping pull ups and 12 more bar facing burpees for the rest of the 12 minute time cap. I only got through 1 round of the pull ups and a few burpees.

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My overall score

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Karl did a fantastic job as well!

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And my badass friends!

We get extra points on our teams for spirit!  Team F-Bombs representing St. Patrick’s Day!

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That’s a 19.4 wrap!!  We worked out to each persons ability and had a blast!  And at the end of the day that is all that matters!  Looking forward to 19.5 and the end of the CrossFit open next Friday.

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Want more information on CrossFit?  Leave a comment!

Have a fantastic weekend!

XXOO,

Fran

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