Category: Uncategorized

Skill.
Med ball clean

Conditioning.
10min.
Buy in 30/21 AAB cal
Remaining time Amrap
12 Med ball clean
6 Ball facing burpee
12 Wall ball
6 T2B/Knee raises

CrossFit Open 20.3

Endurance.

5min easy Row/AAB.

Into 10min Amrap.
20/15 Cal row.
15 KB swings.
9 V up/Tuck up.

Into 10min Amrap.
15/10 AAB cal.
10 Hand release push up.
5 CTB/Pull up.

Into 5min easy Row/AAB.

Week 3. Dynamic effort Lower body.
10min omem. 2 Thrusters (Barbell taken from floor).
55-65% of max Push press.

Conditioning.
Teams of 3 (Relay style). Athletes complete 4rds each.
8 Thrusters.
8 Lateral burpee over BB.
8 SDLHP.
8/6 AAB cal.

See whiteboard for Scaled/RX/RX+

Fitness.
4/arm SA Thrusters.
8 Burpee over KB.
8 KB SDLHP.
8/6 AAB cal.

Dynamic effort. Week 3.
10min omem 2 T&G Power jerk @70%
(Barbell taken from floor).

Conditioning.
Steady state intervals (In pairs. Athlete alternate A&B).
3 rds
A. 3min Row/AAB.
30sec Rest.
B. 3min Amrap 4/arm KB snatch. 6 Hspu. 10 BJO.
30sec.

Strength. Week 3.
Max effort Sumo 2″ block pull.

Conditioning.
3rft.
50 Air squat
15 Hang power clean
7 BMU

See whiteboard for Scaled/RX/RX+

Fitness.
3rft
50 Air squat
15 KB swings
15 Ring row

Skill: Split jerk

Conditioning.
15min Amrap.
12/9 Cal row.
8 Burpee over rower.
5/arm Hang DB C&J.

CrossFit Open 20.2

Endurance.

Running Clock.
0.00-5.00min Easy Row/AAB.

5.00-15.00min.
350m/250m Row.
25 Double unders.
12 Alt Reverse lunges.

15.00-25.00min.
20/15 AAB cal.
50m/arm KB Farmers carry (Light).
10 Ab mat sit up.

25.00-30.00min. Easy Row/AAB.

Dynamic effort. Week 2
10min omem 2 Snatch (Any style) @ 65-75%

Conditioning.
16min omem.
1. 40sec Cal row
2. 40sec Burpee bloc get overs 48/40
3. 40sec Cal AAB
4. 40sec D-ball GTS