Warmup
50 double-unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatches 45/35
10 push jerks 45/35
Wod
Alternating single arm overhead db squat
5-5-5-5 * start light work up to a heavier load
** max db is 50/35
Bench press
3-3-3-3-3
Then
5 attempts at …
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
“Fight gone bad”
3 rounds
1 min per station of:
-wall ball shots 20/14
-SDLHP 75/55
-box jumps 20”
-push press 75/55
-row for cal.
-rest
Warmup
400m run
3 rounds
10 ring rows
10 alt db snatch 35/25
10 alt db squats 35/25
2 min rest
Wod
3 rounds
2 min pull ups
2 min Turkish getups
2 min rest
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
4 rounds
20 squat cleans 115/75
800m run
Open gym
2-3
CrossFit games open wod 20.1
10 rounds
8 ground to overhead 95/65
10 bar facing burpees
*15 min time cap
Warmup
50 double unders
3 rounds
10 presses 45/35
10 squats
10 push ups
Wod
3 min handstand hold
100 squats
50 foot handstand walk
100 squats
30 handstand pushups
**some scaling may be needed, perform the holds in the same method that you use for your handstand pushups, …
***The CrossFit games open 2020 begins tonight! The first WOD will be released tonight at 8:00pm, we will be at McGowan’s watching on my IPad. Please signup and come by and watch. To signup, go to games.crossfit.com
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 sec bottom of …
Warmup
400m row
3 rounds
10 jumping jacks
10 squats
10 ring rows
2 min rest
Wod
Overhead squats
5-5-5-3-3-3-1-1-1
warmup
400m run
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 push ups
2 min rest
Wod
4 rounds
60 double-unders
30 KB swings 53/35
15 burpees