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Advanced RX Class:Record your best Clean & Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
15-12-9-6-3 reps, for time of:
Box Jump (30″/24″)
Clean & Jerk (155#/105#)
Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and JerksAs a team of 2 complete 42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* One works, one rest. One bar, rower, and box per team.
Photo by @robcwilson
Deadlift: 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
15 Deadlifts (225#/155#)
30 Wall Balls (20#/14#)
60 Double Unders
Photo by @robcwilson
Bench Press: 7-7-7-7Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)
Photo by @robcwilson
Thruster: 1RMRecord your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
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: 3-3-3-3-3Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
30 Lateral Burpee Over Barbells
15 Hang Power Snatches (135#/95#)
Photo by @robcwilson
Back Squat: 5-5-5-5Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner RunsAs 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: 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
