Deadlift: 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, use mats, no drops
Category: Beyond the Whiteboard
Bench Press: 7-7-7-7 & 2 RFT: Rows, AbMat Sit-ups and Push-up (hand release)
Bench Press: 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, AbMat Sit-ups and Push-up (hand release)
2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)
Photo by @robcwilson
Bench Press: 7-7-7-7
Bench Press: 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster: 1RM & Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups
Thruster: 1RM
Record your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups
Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Thrusters (75#/55#)
4 Bar Muscle-ups
* Scale BMU to less reps or 4 Strict Pull-ups/ 6 Supine RR
Photo by @robcwilson
Sign up for the CrossFit Games Open! This year the Open officially moves to October and starts on Oct. 10 and runs through Nov. 11. This 5 week season will run just like each year so don’t wait. Sign up now, make sure you select our Affiliate team and let’s see how many we can get this year!
2020 CrossFit Open Prep: By The Numbers
2020 CrossFit Open Registration is Live!
Results
Results cont
Hang Power Snatch: 3-3-3-3-3 & FT: Rows, Lateral Burpee Over Barbells and Hang Power Snatches
Hang Power Snatch: 3-3-3-3-3
Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Lateral Burpee Over Barbells and Hang Power Snatches
For time:
Row 1000m
30 Lateral Burpee Over Barbells
15 Hang Power Snatches (135#/95#)
Photo by @robcwilson
Hang Power Snatch: 3-3-3-3-3
Hang Power Snatch: 3-3-3-3-3
Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat: 5-5-5-5 & 21-15-9-6: Run, Back Squats and Pull-ups
Back Squat: 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6: Run, Back Squats and Pull-ups
21-15-9-6 reps, for time of:
Run 200m
Back Squat (115#/75#)
Pull-up
Photo by @robcwilson
What Rep Cutting Says About Your Character (OPINION)
Results
Results cont
Advanced RX: Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner Runs
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner Runs
As a team of 2 complete as many rounds as possible in 20 mins of:
14 Power Cleans (135#/95#)
14 Burpees
Partner Run 200m
* Break up reps work/rest so that each teammate does 7 of each movement, run must be done together
Photo by @robcwilson
Overhead Squat: 2-2-2 & FT: Rows, Overhead Squats, Kettlebell Swings
Overhead Squat: 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Overhead Squats, Kettlebell Swings
For time:
Row 1000m
21 Overhead Squats (95#/65#)
21 Kettlebell Swings (53#/35#)
15 Overhead Squats
15 Kettlebell Swings
9 Overhead Squats
9 Kettlebell Swings
Photo by @robcwilson