CrossFit Open 19.2 (Repeat of 16.2)

19.2AMRAP · 8:00 + extensions (max 20:00)

This workout repeated CrossFit Open 16.2.

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:
25 toes-to-bars
50 double-unders
11 squat cleans (weight 3)

If completed before 12 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
9 squat cleans (weight 4)

If completed before 16 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
7 squat cleans (weight 5)

Stop at 20 minutes.

Start CrossFit Open 19.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 135, 185, 225, 275, 315 lb

Women: 85, 115, 145, 175, 205 lb

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2019/2?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2019/2?scaled=1

Movements

Toes-to-Bar
Double-Unders
Squat Clean

Movement standards

Both feet touch the bar together. Squat cleans: hip crease below the knee in the catch, finish standing. The timer here runs to 20:00; stop at 8, 12 or 16 minutes if you didn't make that cutoff.

Equipment

Barbell
Pull-up Bar
Jump Rope

Coaching notes by goal

Bulking: Clean Strength & Core

Before: 4 sets × 2 Squat Cleans at 80% + 3 × 10 Strict Toes-to-Bar.

Pacing: The 8-minute window is the workout for most: toes-to-bar in two or three sets, rope unbroken, cleans as fast singles.

After: 3 × 5 Front Squats + 3 × 12 Back Extensions.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Beat the Cutoff

Before: Kip swings, 30 double-unders, build the squat clean to weight 2.

Pacing: Know your split for the first round (about 3:30) and protect your grip for the cleans.

After: Hip and wrist mobility + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Skill

Before: 6 min easy cardio + core prep.

Pacing: Small toes-to-bar sets and clean singles you can make every time.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2019/2; morningchalkup.com and CrossFit South Brooklyn's 19.2 post