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11 October 2019 – “Open WOD 20.1”

10
Oct

11 October 2019 – “Open WOD 20.1”

 

11 October 2019

Warm-up: Eastside Lap, Burpee Broad Jump Across Gym, Lunge Back

Strength: Barbell Complex (pause between movements, do not drop bar between movements) 1-1-1-1-1-1-1

Deadlift, Hang Power Clean, Full Power Clean, Hang Squat Clean

Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry around the Block, increasing weight each round. 

WOD: 4 X 4:00 AMRAPS: 

  • Run the Block
  • 10/8/6/4x Hang Squat cleans (115/75) (135/95)(155/105) (185/125)
  • In remaining Time: Max Alternating DB Snatch (50/35) / Alternate with Max Slamballs (30/20)

Rest 2:00 between AMRAPs

Cool Down: 5 Sets:  15 GHD Sit-ups, Rest Between Sets

You have the the Option to do OPEN WOD 20.1 as well!!!!  Please review the following to ensure you know what weights you need for the Open!  

https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf

WORKOUT 20.1
WORKOUT VARIATIONS
10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb.    ♂ 95 lb.
Time cap: 15 minutes
Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb. Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees Teenagers 14-15 ♀ 45 lb. ♂ 65 lb. Scaled Teenagers 14-15 ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees Masters 55+ ♀ 45 lb. ♂ 65 lb. Scaled Masters 55+ ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

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