CrossFit Open 20.1 WOD

10 Rounds For Time of:

8 Ground To Overheads (95/65lb)
10 Bar Facing Burpees

Time Cap: 15mins

Active Recovery WOD

5 Rounds Not For Time

50ft Dumbbell (left, front rack) Overhead Walking Lunge
10 Sumo Deadlift High Pulls
50ft Dumbbell (right, front rack) Overhead Walking Lunge
10 Box Step Ups

Skill

Clean Complex

On the 1min30sec x 6 sets

1 Clean Pull (from the ground)
1 Power Clean
1 Squat Clean

Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 build, set 6 build

Strength

Front Squat/Back Squat

On the 2min30sec x 4 Sets

Set 1 - 2 Front Squats
Set 2 - 3 Back Squats

@ 88% of Front Squat 1 Rep Max

WOD

Strength

Bench Press

5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Super Set w/ 10 GHD Sit Ups or 10 Abmat Sit Ups

WOD

Partner WOD

The Running 50's

Teams of 2

Run 200m together
Split 50 Box Step Ups (24/20)
Run 200m together
Split 50 American Kettlebell Swings (53/35)
Run 200m together

Skill

Pulling Gymnastics

On The Minute x 10 - 5 Sets, Capacity Builder

Minute 1 - 40 Double Unders
Minute 2 - 6 Chest To Bar Pull UPs

WOD

Active Recovery WOD

25mins for Quality

15 American Kettlebell Swings LITE
30 Flutter Kicks
200m Row
15 empty barbell Bicep Curls (supinated)

Skill

Snatch/Snatch Drop

1. Snatch Drop/Balance

3 x 3 building from 30% to 50% for quality

2. Build to a heavy Squat Snatch over 20mins

WOD