WODs

AMRAP in 20 minutes:
Run 400m
30 Air Squats
12 Toes to Bar

Five rounds, each for time of:
Air bike 25/20cal
20 Dumbbell snatch 22.5/15kg
15 Burpees

*Rest as necessary between rounds

loop

*Don’t forget to log your scores for 20.2 before the deadline!

EMOM x 30:
1. Goblet Squat 7-10 reps.
2. Strict Pull-up
3. 30 sec. Plank
*Choose your own weight for the squats and reps for the pull-ups.

A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain.

B. Partner workout:
Run 560m
560m Farmers Carry 2 x 24/16kg
Run 560m
*The farmers carry is shared between partners. Both partners run x 2.

Please remember that the 4:00-6:00pm time slot is dedicated to the CrossFit Open today. Please feel free to perform open gym training in the remaining space if you are not participating in the Open.

All other session:
A. Pendlay Row 5 x 8-10 reps.

B. Four rounds for time of:
Row 180m
180m Overhead Carry 20/15kg

A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build to a moderate weight and repeat for a total of 10 sets.

B. Four rounds for time of:
30 Lunges (alternating)
15 Burpees 6″ Jump & Touch.

For completion:
0-5 min:
Row 1000/900m
5-10 min:
100 Russian Swings 24/16kg
10-15 min:
75 Toes to Kettlebell
15-20 min:
3 min. Plank

Please don’t forget to log your scores for 20.1 before the cut off!

For time:
30 Pull-ups
30 DB Push Press 22.5/15kg
Run 560m
30 C2B Pull-ups
30 DB Push Press
Run 560m
30 Bar Muscle-ups
30 DB Push Press
Run 560m

For athletes who missed out on CrossFit Open 20.1 or wish to re-do the workout, please note that normal classes will be running today and you will need to factor that in to your use of space etc. Ideally, try to come along to the afternoon block of training where we will be able to utilize the car park for any overflow.

50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Sit-ups