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OPEN WOD 20.2
4 DB Thrusters (50/35) 6 T2B 24 D/U's 20 MINUTE AMRAP
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STRENGTH
OVERHEAD SQUAT 5 X 3 @ 85% METCON 0:45 Rowing 0:15 REST 0:45 Jumping Rope 0:15 REST 0:45 Running down and backs 0:15 REST 0:45 Burpess 0:15 REST 5 ROUNDS FOR TIME STRENGTH
BENCH PRESS 5 X 3 : 85% Partner WOD P1: Row for Max Calories WHILE P2: Completes two rounds of the following: 8 Power Cleans (155/105) 8 KB Swings (70/53) Swich after Partner Completes 2 Rounds 15 MINUTE AMRAP STRENGTH
FRONT SQUAT 5 X 3 @ 85% METCON 30 D/U's 25 Pull Ups 30 D/U's 20 Pull Ups 30 D/U's 15 Pull Ups 30 D/U's 10 Pull Ups 30 D/U's 5 Pull Ups FOR TIME WOD
CrossFit Total - 3 Attempts at the following lifts fo find your heaviest Totals - Deadlift - Back Squat - Overhead Press REMINDER The NOON WOD is now at 9:00AM EFFECTIVE TODAY NO 12:00pm WOD Open WOD 20.1
8 G2OH (95/65) 10 BF Burpees 10 ROUNDS (15 Minute CAP) SKILL WORK
10 MINUTE EMOM with (115/75) 1 Snatch Pull 1 Hang Power Snatch 1 Squat Snatch 1 OH SQuat METCON - With a Partner: P1: Row for Max Calories WHILE P2: Runs 10 down and backs After down & Backs are complete do 10 Burpees together then SWITCH 16 MINUTE AMRAP Score = Total Calories Rowed + Total Down & Backs + Total Burpees STRENGTH
BENCH PRESS 2 X 5 @ 75-80%, 3 X 3 @ 80-85% METCON Deadlifts (185/135) Barbell Push Ups Burpees 12 Minute AMRAP 2, 4, 6, 8, 10, 12... STRENGTH
OH PRESS 2 X 5 @ 75-80%, 3 X 3 @ 80-85% METCON 100 D/U's 5 Cleans (155/105) 75 D/U's 10 Cleans (155/105) 50 D/U's 15 Cleans (155/105) 25 D/U's 20 Cleans (155/105) STRENGTH
10 Minute EoMOM of: Back Squats 5, 5,3, 3, 3 METCON 5 M/U's (Bar or Ring) 10 Box Jumps (30"/24") 15 V-Ups 13 Minute AMRAP |
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