Month: October 2019

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

STRENGTH:
Strict Press

WOD:
13 Minute AMRAP
10 Overhead Barbell Lunges (95/65)
20 Sit-ups
Run 250

Partner WOD:
10 Minute AMRAP:
20 SDHP (95/65)
20 Goblet Squats (53/35)
200 Meter Run (Together)

REST 4 Minutes

10 Minute AMRAP:
20 OH Squats (95/65)
20 Med Ball Sit-ups (20/14) Together
200 Meter Run (Together)

CrossFit Opens 20.2

24 Minute EMOM:
Minute 1: 10 Push Press (95/65)
Minute 2: 7 Back Squats
Minute 3: 30 Second Max Calorie Row
Minute 4: 12 Floor Press (95/65)

STRENGTH:
Deadlift 10-8-6-4-2 (adding weight each set)

PARTNER WOD:
20 Minute AMRAP
100 m KB Carry (53/35) Each Partner Carries 1 way
50 KB Swings (53/35)
30 Deadlifts (135/95)

Split Reps evenly !!

STRENGTH:
Back Squats (5×5)

WOD:
AMRAP (4*4*3*3)
3 Squat Cleans (115/85)
9 Box Jumps (24/20)
3 HSPU

*Rest 1 minute