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CrossFit Open 20.4 - Rx
30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean and jerks, 225 lb. 30 single-leg squats 5 clean and jerks, 275 lb. 30 single-leg squats 5 clean and jerks, 315 lb. Time cap: 20 minutes
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SKILL WORK
10 Minute EMOM of: 2 Rounds of: 1 Hang Power Snatch (95/65) 1 OH Squat (95/65) 1 Snatch Balance (95/65) METCON - With a Buddy: P1: Row 15/12 Calories while P2: Runs down and Backs 16 MINUTE AMRAP STRENGTH
DEADLIFT 5 X 5 @ 75-80% METCON 8 Strict Pull Ups 12 KB Swings (70/53) 24 D/U's 11 MINUTE AMRAP STRENGTH
BENCH PRESS 5 X 5 : 80% METCON T2B Burpee Box Jump Overs (30"/24") 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 STRENGTH
BACK SQUAT 5 X 5 : 80% WOD - POWER CYCLE 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 5 Rounds (1 Minute Rest each round) 12 Minute Minimum CrossFit Open 20.3 - Rx
21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. CrossFit Open 20.3 - Scaled For time: 21 deadlifts, 135 lb. 21 hand-release push-ups 15 deadlifts, 135 lb. 15 hand-release push-ups 9 deadlifts, 135 lb. 9 hand-release push-ups 21 deadlifts, 185 lb. 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Time cap: 9 min. WOD
8,000 Meter Buddy Row -Switch every 500 Meters STRENGTH
DEADLIFT 3 X 5 : 75-80%, 3 X 3 : 85% METCON Buy in : 500 Meter ROW Then 4 Rounds of : 15 Burpees 15 H/R Push Ups 15 Ring Dips Cash Out: 50 D/U's STRENGTH
BENCH PRESS 3 X 5 @ 75-80%, 3 X 3 @ 85% METCON 20 Ab Mat Sit Ups 15 KB Swings (53/35) 10 V-Ups 5 Cleans (205/155) These are likely going to be singles 4 ROUNDS STRENGTH
BACK SQUAT 3 X 5 @ 75-80%, 3 x 3 @ 85% METCON 7 STRICT Pull Ups 7 STRICT H/S Push Ups 7 Box Jump Overs (30"/24") 7 ROUNDS |
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907-957-3185 ChadRequa@gmail.com |
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