2020 Open Week 2
We will be throwing down Saturday morning this week for the next open workout. The gym will open at 8am, with the first heat starting at 8:30am. Don’t forget to submit your scores on the Crossfit Games site if you are signed up, or write them on the board for yours to count for our AM vs PM competition.
MONDAY, OCT 14
STRENGTH
Back Squat Waves
3 @ 75%
1 @ 85%
3 @ 78%
1 @ 88%
3 @ 81%
1 @ 91%
Week 5 of back sqaut waves, 3 reps and 1 rep this time.
METCON
AMRAP 9:
9 devils press (2 x 50/35)
18 wall balls (20/14)
45 double unders
TUESDAY, OCT 15
METCON
Every 4:00 x 5:
3 bar muscle-ups
6 toes-to-bar
9 deadlift (225/155)
15/12 cal bike (or row)
Sub 6 pull-ups for BMU
CFNE WOD “Ninja Turtle”
WEDNESDAY, OCT 16
STRENGTH
Power Snatch Warm-Up
Every 1:30 x 8:
1 power snatch + 1 overhead squat
Begin at approx 60% of 1RM snatch and build. Aim to exceed the weight you will use in the metcon.
METCON
AMRAP 16:
2 power snatch (135/95)
4 overhead squats (135/95)
8 burpees over barbell
200m run
Rx+ 155/105
THURSDAY, OCT 17
METCON
5 rounds:
16 KB swings, American (53/35)
70m single arm KB front rack carry (53/35)
16 goblet lunges (53/35)
70m sled push (3/2)
Rx+
KB hang snatch
KB overhead lunges, single arm
Sled weight = 4/3 45# plates
If needed due to class size, run the KB carry the length of the building (and back) on the east side of the building.
FRIDAY, OCT 18
TBD based on the announcement of Open workout 20.2. To be posted Thursday evening.
SATURDAY, OCT 19
Open Workout 20.2
Saturday Morning Throwdown
Gym opens at 8am
First heat at 8:30am, heats will done until everyone has had a chance to complete the workout.
(No regularly scheduled classes)