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Power Clean: 2-2-2-2Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Hang Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Well this is a positive development. CrossFit Training is back on IG:
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups
JackComplete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com
Photo by @robcwilson
Salute to service. Thanks to all of our Vets and all who served!
The 2020 Open is over and it was in my opinion one of the best ones ever. Lots of firsts and lots of cool twists on Open style workouts.
CrossFit Games Open 20.5For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
* Break up reps however you like
* Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap
* Rower monitor MUST reset each time you return to rower
* Post total reps completed and ONLY enter tie break if you completed all row and WB reps
For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls (14#/10#)
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
Photo by @robcwilson
Friday Night Lights is here for 20.5! The Open will wrap up with a new format of “choose your own adventure” style workout. This fun one involves strategy and “CrossFit math”. There’s no wrong way to do this but there are certainly “more right” ways to tackle it.
Workout Description & Scorecard
20.5 Requires Some Strategy…So Here are 33 Strategy Videos
Back Squat: 2-2-2-2Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps
Photo by @robcwilson
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95#/65#)
30 Box Jumps
15 Clean & Jerks (135#/85#)
30 Box Jumps
10 Clean & Jerks (185#/115#)
30 Single-Leg Squats
10 Clean & Jerks (225#/145#)
30 Single-Leg Squats
5 Clean & Jerks (275#/175#)
30 Single-Leg Squats
5 Clean & Jerks (315#/205#)
Time cap: 20 minutes
*Do NOT enter in the tie-break to your Time entry. If you hit the time cap, simply hit “Time Capped” and enter the total reps you completed.
* Tie break time after each set of
Box jumps/pistols completed
* Standard box jumps. Stand tall on top. Stepping onto and off the box is permitted.
* Not allowed to place or push hands on legs during jump or step.
* Not allowed to angle box or jump/step onto corner.
* Athlete may have help loading bar.
* Hang cleans are not allowed. All other cleans and jerk styles allowed. Must bring feet back together.
* Pistols are alternating. May not touch floor/leg. Must complete good rep before switching legs.
* Scaled version subs Med ball step ups for Pistols. Med Ball cannot touch legs at any time.
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (65#/35#)
30 Box Jumps
15 Clean & Jerks (95#/55#)
30 Box Jumps
10 Clean & Jerks (115#/75#)
30 Medicine Ball Step-ups (24″/20″ with 20#/14#)
10 Clean & Jerks (135#/95#)
30 Medicine Ball Step-ups
5 Clean & Jerks (155#/115#)
30 Medicine Ball Step-ups
5 Clean & Jerks (185#/135#)
Time cap: 20 minutes
Photo by @robcwilson
Friday Night Lights tonight! Come workout, cheer, judge or just throw back a beer for 20.4 for the PM classes!
Don’t forget to submit your score before Monday at 5pm PST.
Bang! 20.4 is Bringing the Pistols!
Mat Fraser, Noah Ohlsen Among 40 Athletes to Receive Penalties After 20.2 Video Review
Team WOD: FT: Partner Run, Pull-ups, and Hang Power SnatchesAs a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatch (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatch
Partner Run 400m
20 Pull-ups
20 Hang Power Snatch
* Run as a team, alternate work / rest with your partner for pull-ups and snatches.
Photos by @robcwilson