Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
Muscle-up Practice & 3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!
Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats
Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats
As a team of 2 complete as many rounds as possible in 25 mins of:
Team Run 400m
50 Hang Power Cleans (115#/75#)
Team Run 400m
80 Box Jumps (24″/20″)
Team Run 400m
120 AbMat Sit-ups
Team Run 400m
160 Air Squats
* As a team of 2 run together, alternate work/rest on reps.
Photo by @robcwilson
Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Advanced RX: Hang Squat Clean: 1-1-1
Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups
6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up
Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders
CrossFit Games Open 20.1
CrossFit Games Open 20.1
10 rounds for time of:
8 Ground-to-Overheads (95#/65#)
10 Bar Facing Burpees
Time cap: 15 minutes
* No mats, strict time cap
* Open athletes must use a judge
* 2 foot takeoff for burpee, step back and up okay
* No rep on burpee = athlete must do full rep over
CrossFit Games Open 20.1 – Scaled
10 rounds for time of:
8 Ground-to-Overheads (65#/45#)
10 Bar Facing Burpees*
Time cap: 15 minutes
*may step over bar on burpees
Workout Description & Scorecard
Photos by @robcwilson
The Open has begun! Friday Night Lights is back but now is in October. Bring drinks, come cheer and hang out for the next four Fridays.
If you are registered remember you need to submit your score online at games.crossfit.com prior to 5pm PST on Monday for it to count. Don’t forget!
Thorisdottir to Publish Open Videos Weekly
2020 CrossFit Open Movement Tracker
Deadlift: 3-3-3 & 3 RFT: Row Calories, Sumo Deadlift High-pulls and AbMat Sit-ups
Deadlift: 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Row Calories, Sumo Deadlift High-pulls and AbMat Sit-ups
3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups
Photo by @robcwilson
Advanced RX: Chipper: Deadlifts, Pull-ups, Push Press, HSPU and Snatches
Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups
Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups
As a team of 2 complete for time:
60 Box Jump (24″/20″)
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches
* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)
Post total time.
Photo by @robcwilson
Bench Press: 5-5-5-5 & FT: Air Squats, Kettlebell Swings and Ring Dips
Bench Press: 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Air Squats, Kettlebell Swings and Ring Dips
For time:
75 Air Squats
50 Kettlebell Swings (53#/35#)
20 Ring Dips
50 Air Squats
35 Kettlebell Swings
15 Ring Dips
25 Air Squats
20 Kettlebell Swings
10 Ring Dips
Photo by @robcwilson