Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
jerk work
7x1
increasing load
Warm up empty barbell
RD1:
5x hang high pull
5x hang pull + clean
RD2: 30-40%
5x hang high pull
5x hang pull + clean
WOD
1 Rope Climb
3 C&J
5 ring dips
7 Wall Balls
rd1 135/85
rd2 145/95
rd3 155/105
rd4 165/115
rd5 175/125
CrossFit OPEN
OPEN 20.1
15 Min Timecap
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
95/65 rx see scorecard for scaled and master,ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Strength / Skill
Snatch 10min emom
1-3 3x 55-65%
4-6 2x 65-75%
7-10 1x 80%+
WOD
15 min amrap
12/10 Row
9 Bench Press 155/95
6 Devil Press
3 Burpees
Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 1 8pm
Coach plans warm up based on skill/wod
Skill/Stamina
8min EMOM:
Odd: 1 Rope Climbs
Even: 20-40 DUs, depending on your skill level (or 30 seconds of DU practice - singles if you must)
WOD
6 RFT
30 DUs
5 box jump
10 kb swing
15 ball slam
