WODs

As per last week, we’ll be running heats until everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.

CrossFit Open 20.3
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Reminder: The afternoon block (4-6pm) is dedicated to the CrossFit Open.  Please feel free to use upstairs to train if you are not participating in the open.

For time:
25-20-15-10-5 reps for time of:
Deadlift 85/55kg
Push-up

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