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8 November 2019 – Open WOD 20.5

8
Nov

8 November 2019 – Open WOD 20.5

8 November 2019

Warm-up: Eastside Lap, Low Bear Crawl through Gym, Lunge Back

Strength:  Barbell Complex – 1-1-1-1-1-1 (Until Failure and Can be done Post 20.5)

Power Clean, Hang Squat Clean, Front Squat, Shoulder to Overhead 

Stamina: 5 Rounds, not for time: Uneven Farmer’s Carry to the End of the Parking Lot and Back, Increase weight each round

WOD: Open WOD 20.5

https://games-assets.crossfit.com/af0s9jfw-v7.pdf

For time, partitioned any way:

40 muscle-ups

80 Calorie Row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes


Rx’d (Ages 16-54)

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Teenagers 14-15

♀ 10-lb. ball to 9 ft.

♂ 14-lb. ball to 9 ft.

Masters 55+

*♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.

*♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled (Ages 16-54)

*♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.

*♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Scaled Teenagers 14-15

*♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.

*♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Scaled Masters 55+

*♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.

*♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

NOTE: Record time at which all 80 calories on the rower and 120 wall-ball shots are completed. Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

Cool Down: 5 Sets:  15 GHD Sit-ups

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