CrossFit Games Open WOD 19.4
3 Rounds
10 Power Snatch (95/65) Masters 55+ And Teens 14-15 (65/45)
12 Bar Facing Burpees
Rest 3 Minutes
3 Rounds
10 Bar Muscle Ups (Masters 55+ = C2B Pull Ups)
12 Bar Facing Burpees
12 Minute Time Cap INCLUDING the 3 Minute Rest Break
Scaling Options:
Ages 16-54 Snatch (65/45) Step Overs OK on Bar Facing Burpees & Chin Over Bar Pull Ups
Age 55+ and Teens 14-15 Snatch (45/35) Step Overs OK on Bar Facing Burpees & Jumping C2B Pull Ups
Quick Tips; This WOD is a much about the burpees as anything. Consistent movement on these will save a lot of time vs taking rest breaks. Getting out hot on these will not do you any favors. Stay steady and BREATHE. Power snatch is something that we would like to see unbroken, but if you need to break, do so after 6 reps. The 3 minutes of rest between sprint efforts is something we have trained a lot in the last year. Trust in your ability to recover here.
For the bar muscle ups, if you can do 10 unbroken, go for it!! If not, consider 5-3-2 or 4-3-3 as your rep scheme for at least the first round of BMU and then go by feel after that. Maybe switching to 3-3-2-2 to get through them. Same thing holds true on the buprees for this segment. Breathe….and stay at a steady, controlled pace.