Call Us: (713) 304-0009

4 November 2019

2
Nov

4 November 2019

 

Warm-up:  400m Run to JITB, 20-16-12: Light Wall Ball, V-Up, Jumping lunge. 400m Run to Branard

Strength: Front Squat: 9-9-7-5-3 (sets of 9 at same weight, increase each set after). 

Stamina: 5 Rounds, not for time: 16x KB Box Step up, 50m Bearhug plate carry (AHAP- Unbroken), 20x Sit up – Wall Ball shots. 

WOD: 

AMRAP 11 Minutes: “This is 40” – inspired by the upcoming Mom’s Comp
40 Wallballs (20/14) 
40 Russian (above eye level) Kettlebell Swings (53/35)
40 Box Jumps (or Step-ups) – 20″
40 Lunge Steps in Place (knee must touch ground)

Rest 1:00

Run to W. Alabama and Back for Time, 30 Burpees

Score is Total Reps, Total Time 

Cool Down: 6 Sets:  10 Hollow Rocks

*********

Last Chance to do Open WOD 20.4

WOD: Open WOD 20.4

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes

https://games-assets.crossfit.com/2020%20Open_20.4_V6%20%281%29.pdf

 

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply