Monday November 4th, 2019

Monday November 4th, 2019

*Don’t Forge to Vote on Tuesday!!!!

Course Correction

For time:

22-20-18-16-14

Push Press (40/30)|(30/20)

Back Rack Reverse Lunge

*200m Run after every full round.

CrossFit Open 20.4

CrossFit Open 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb/65 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb/85 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb/115 lb.
30 single-leg squats
10 clean and jerks, 225 lb/145 lb.
30 single-leg squats
5 clean and jerks, 275 lb/175 lb.
30 single-leg squats
5 clean and jerks, 315 lb/205 lb.

Time cap: 20 minutes

Monday April 29

Monday April 29

 “Play Dead”

In a 5:00 Window:

600 Meter Run/Row

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

400 Meter Run/Row

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

200 Meter Run/Row

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

 

WOMEN

Open: As Written

Performance L2  115 – 135 – 155

Fitness L1 95 – 105 – 135

 

MEN

Open L3 As Written

Performance L2 155- 185 – 225

Fitness L1 135 – 155 – 185

 

Saturday April 27

Saturday April 27

“Skillz That Killz”

AMRAP 30 with a partner:
Buy in:
100/75 Cal Assault Bike (split as needed)
Then,
With remaining time AMRAP:

400 Meter Row
30 Wallballs (20, 14)
20 T2B
10 Burpees

*One person works. Split as desired.

Open: Burpees Over the Rower
Perf: (14, 10) (Knee to chest)
Scaled: (10, 8) (Abmat Sit-ups)

Friday April 26

Friday April 26

Strength

1Rm Floor Press

W.O.D

“Heart Break Kid”

AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

Open: As written
Perf: (95, 65)
Fitness: (75, 55)
Scaled: (65, 45)

*Scaled:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round