Month: October 2019

Crossfit Opens 20.4

21 Minutes of :30 on / :30 off
Minute 1 ~ Rope Climbs
Minute 2 ~ Box Jumps
Minute 3 ~ Overhead Barbell Lunges (95/65)

Strength:
Squat Clean Thrusters (work on form before building up in weight)

WOD:
5 Squat Clean Thrusters (115/85)
15 Knees to Elbow
4 Squat Clean Thrusters (115/85)
12 Knees to Elbow
3 Squat Clean Thrusters (115/85)
9 Knees to Elbow
2 Squat Clean Thrusters (115/85)
6 Knees to Elbow
1 Squat Clean Thruster (115/85)
3 Knees to Elbow

Partner WOD:
20 Minute AMRAP:
Partner A:
10 Bench Press (135/85)
Partner B:
100 Meter Row

WOD:
10 Down to 1
Hang Squat Cleans (95/65)
Barbell Push-Ups
Weighted Sit-Ups (45/25)

Partner WOD:
For Time:
Buy In: 1 Mile Run (Together)
then;
*50 Push Press (95/65)
*60 Hang Cleans (95/65)
*70 Back Squats (95/65)
*Partners must alternate reps, 1 at a time( the goal is to not put the barbell down)

CrossFit Opens: 20.3

21 Minutes : :30 on / :30 off
Minute 1: Wall Walks
Minute 2: Wall Balls
Minute 3: Devil Twists

Partner WOD:
Partner A:
Plated Overhead Hold (45/25)
Partner B:
6 Body Blasters (1 Burpee, 1 Pull-up, 1 Knee to Elbow)
*Run 250 Together after each Partner Completes 2 Rounds

Each time plate is not overhead Partner B must stop working

PARTNER WOD:
2 Rounds Cindy
10 Deadlift (95/65)
2 Rounds Cindy
10 Power Cleans
2 Rounds Cindy
10 Push Press

**Cindy ~ 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Only 1 Partner works at a time