Monday’s WODs at 6, 7, 9am and again at 4 and 6pm
For time:
55 double unders
55 single DB power clean and jerk/press (60/40#)
55 double unders
55 step single DB walking lunge (60/40#)
55 double unders
55 single DB snatch, alternate each rep (60/40#)
55 double unders
Post time and load to chalkboard/journals
Monday 5pm CrossFit Open Prep Specialty Session
As many rounds as possible in 13 minutes of:
55 wall ball shots 20/14″ to 10/9′, 55+ 20/10 to 9′, scaled 14/8 to 9′)
44 cal row
33 deadlifts (101/75kg, Masters 55+ 80/55kg, Scaled, 55/35kg)
22 Strict HSPU (55+ 5″ elevated, Scaled hand release push ups)
Post number of total reps completed and scaling (154 reps = 1 round)
Tuesday WODs at 6, 7, 9am and again at 4 and 6pm
On the 6 minute mark for 5 rounds:
80/55kg front squat, 8 reps taken off the ground
400m run
Rest until the next start on the 6 minute mark
Post each of the 5 times and loading
Ex: 4 sets of 2 reps@85kg/3 sets of 2 reps @24kg
Tuesday 5pm Open Training Hour
Wednesday’s WODs at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
12 ft rope climb from seated position
Toes to bar, 16/11 reps
12 ft rope climb from seated position
Row 16/11 calories
Post time and scaling to chalkboard/journals
Wednesday 5pm Open Specialty Prep Session
As many repetitions as possible in 6 minutes of:
3 thrusters (45/30kg) Masters 55+ 34/25kg, Scaled 25/20kg
3 burpees over bar
then continue with 6, 6- 9,9- 12, 12- 15,15…
Then with clock still running, set a 1RM push press (from the floor) before clock strikes 11 minutes!
Post total reps 1RM push press
Thursday’s WODs at 6, 7, 9am and again at 4 and 6pm
For max unbroken reps and total time:
1 mile run
Rest exactly 3 minutes
Max effort unbroken KB swings not to exceed 100 reps (24/18kg, USSR)
Rest exactly 3 minutes
Max effort unbroken jumping squats not to exceed 75 reps
Rest exactly 3 minutes
Max effort unbroken push ups not to exceed 50 reps
Rest exactly 3 minutes
Max effort strict pull ups not to exceed 25 reps
Post mile time, number of unbroken reps of each movement and total time of WORK to chalkboard/journals
Thursday 5pm CrossFit Games OPEN announcement
A LIVE announcement from Rogue HQ of the first WOD for the 2020 Games Season
After announcing 20.1- Scott Panchik and Rich Froning go head-to-head to see who will take the first spot on the leaderboard.
Fridays During the Open- 7am, 9am, 3pm OPEN WOD… then Friday Night Lights begins at 5pm
We will know this WOD on Thursday at 5pm 🙂
Saturday BIG WOD
