CrossFit Open 20.4

For Time, 20min Time Cap:

30 Box Jumps (24/20)
15 Clean & Jerk (95/65)
30 Box Jumps
15 Clean & Jerk (135/85)
30 Box Jumps
10 Clean & Jerk (185/115)

Active Recovery/Pre-Game

3min Bike or Row: min 1 lite, min 2 moderate, min 3 moderate+

3 Rounds of:
3 Slow Wall Squats
3 Walkouts
3 Russian Babymakers

3min lite Bike

3 Rounds of:

Skill

Snatch

20min Running Clock for:

Min 0-5: 3 Snatch Drops (building to moderate weight)

Min 5-10: 3 Overhead Squats (building to moderate weight)

Strength

Back Squat

20mins for 1 Rep Max re-test

WOD

AMRAP 10

3 Strict Handstand Push Ups
6 Wall Balls

Strength

Strict Press-Body Armor

To be done 1 set of each for 3 rounds:

3 x 10 Strict Press (40-50%)

3 x 15 Empty Barbell Good Morning

3 x 20 Weighted Sit Ups (20/14)

Pumpkin Partners Halloween Wod

AMRAP 3
Partner 1 - Ghoul To Overhead w/pumpkin for max reps (35/25)
Partner 2 - Double Dumbbell or Kettlebell Pumpkin Holds

AMRAP 3
Partners switch

AMRAP 3

CrossFit Open 20.3

For Time, 9min Time Cap

21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
21 Deadlifts (315/205)

Pre-Game Active Recovery WOD

Pre-Game Active Recovery

5min Bike
Min 1-2 lite
Min 3-4 lite/moderate
Min 5 moderate

2 Rounds:

5 Pausing Overhead Squat (barbell)
250m Lite Row