WOD

CROSSFIT OPEN WOD 20.4

STRENGTH / FOUNDATION
8X1:00:
3 BACK SQUAT (ASCEND)

WOD
AMRAP 18:00:
.6/.5 AIR BIKE
10/8 CAL BIKE
20 SWINGS 53/35
20 LUNGES
12 BENCH PRESS 115/75

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 8 LATERAL BURPEE
2) 10 DB SNATCH
3) :45 CAL BIKE

WOD
12:00 CAP:
50 ANCHORED SITUPS (RX+ 30 TOES TO BAR)
40 DB HANG POWER CLEANS 40s/30s
30 PULLUPS (RX+ C2B)
40 GOBLET SQUAT (RX+ DB FRONT SQUAT)

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
4 DEADLIFT (ASCEND)

WOD
5 ROUNDS, 14:00 CAP:
40 DOUBLE UNDERS/ MOD: 60 SINGLE UNDERS
20 S.A. DB PUSH PRESS 50/35
10 PUSHUPS

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
5 HANG POWER CLEAN + 5 PUSH JERK

WOD
AMRAP 14:00:
10 BOX JUMP OVERS 24/20″
20 WALL BALLS 20/14, 10/9′
300M ROW

COOL DOWN

CROSSFIT OPEN WOD 20.3

STRENGTH / FOUNDATION
10X1:00:
ODD) :40 HIGH PLANK
EVEN) 10 DB ROW L/R

WOD
AMRAP 15:00:
20/16 CAL ROW
15 SWINGS 53/35
10 BURPEES

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 6 S.L. DEADLIFT L/R 35/25
2) 8 S.A. OVERHEAD LUNGE L/R
3) 12 WEIGHTED BRIDGES

WOD
10 TO 1, 18:00:
DB BENCH PRESS RIGHT 50/35 (RX+ 65/45)
DB BENCH PRESS LEFT
TOES TO BAR
GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
4 OVERHEAD SQUAT (ASCEND)

WOD
20:00 CAP:
.2 BIKE
18 POWER SNATCHES 95/65 (RX+ 115/85)
200M ROW
15 POWER SNATCH
.4 BIKE
12 POWER SNATCH
400M ROW
9 POWER SNATCH
.6 BIKE
6 POWER SNATCH
600M ROW

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
3 HANG POWER CLEAN (ASCEND)

WOD
AMRAP 12:00:
3 STRICT PULLUP (RX+ 3 BAR MUSCLE UP)
6 CLEAN JERK 115/75 (RX+ 135/95)
9 PUSHUPS

COOL DOWN