email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

OPEN WOD 19.2

Friday, March 1st, 2019

METCON:

WORKOUT 19.2 RX’D

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.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

UPDATES/EVENTS:

REMINDER: Dues are due today! 

CROSSFIT OPEN: Make sure you are on the schedule to be judged at the specific judge only times. Thank you! 

IN-HOUSE OPEN: 
Goal is to have everyone compete together on week 5. Friday night wearing their team color and having a BBQ after 19.5 is completed. The date is Friday, Mar. 22nd. Family & Friends are welcome to come watch. If your bringing kids make sure they stay off the equipment and they will need to stay off to the side for their own safety.

Reminder: As always… Please get on the schedule for the week and make sure to text in if you have any changes! Thank you! 🙂 

Tues/Thurs: Yoga/Moblity class @ 5pm. Sign up in the schedule book. Non-CF members $10/class 

MARCH 5k+ We decided to throw a Savage Race in there. March 16th- Dade City, FL 5-7 Miles with 27+ Obstacles. Register under Team “CrossFit Droogs”

APRIL 13TH, WOD Wars @ the Dunedin community center. We already have a few teams committed to doing this competition. 
Teams of 2 (same sex) kid & teens divisions 
Teams of 3 (same sex) Novice, intermediate, RX & Masters 35+ and 45+ Divisions. 

HEMI Macro Challenge YOU ARE ALMOST FINISHED!!! 
 


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