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Lifting: 1 Hang Power Clean + 1 Hang Squat CleanHang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1 HPC + 1 HC, use mats
Complete as many rounds as possible in 8 mins of:
30 Double Unders
6 Burpees
10 Dumbbell Snatches
* Choose DB load, alternating snatch
Photo by @robcwilson
HildyFor time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories
* If you’ve got a 20/14 lbs vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. ~ www.crossfit.com
Photo by @robcwilson
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 days away!
We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.
The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.
SRCF Registered Athletes: 4
Learn more about the Open
Push Press 3-3-3-3-3
Use the heaviest wbeight you can for each set.
Rest as needed between sets.
5 RFT: Knees To Elbows, Push Press and Run5 rounds for time of:
10 Knees To Elbows
15 Push Press (95#/65#)
Run 200m
Photo by @robcwilson
Front Squat: 4-4-4-4Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
8 Handstand Push-ups
12 Dumbbell Front Squats, pick load
Run 200m
Photo by @robcwilson
Panchik vs. Froning, 20.1 Live From Austin | CrossFit Games
The Open is 10 days away! Sign up.
Register for the 2020 Open today.
Results
Results cont
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