Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod
Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)
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
