CrossFit Open 20.5

For time, partitioned any way - 20min time cap

40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)

Active Recovery WOD

Active Recovery WOD

3 Giant Sets

2min Row
30 Abmat Sit Ups
20 Supinated Barbell Rows (lite)
20 Ring Push Ups or Deficit Push Ups
15 GHD Back Extension or Supermans

Strength

Bench Press

20mins to find a 1 Rep Max

WOD

AMRAP 4 x 4 Rounds - 1min rest between

20 x 10m Shuttle Run
16 Alternating Dumbbell Snatch (50/35)

Strength

Front Squat

5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 83%
1 @ 87%

WOD

3 Rounds For Time

60 Double Unders
20 Burpees

Skill

Clean & Jerk

Power Clean Tech - 10mins
- Low Hang
- High Hang
-Floor

Squat Clean Tech - 8 mins
- Pulling under the bar

Split Jerk Tech - 8 mins

"Annie Franny"

Teams of 2:

Both working: 50 Double Unders each (100 singles)
Split: 21 Thrusters (95/65)
Split: 50 Sit Ups
21 Ring Rows each
Both working: 40 Double Unders each (80 singles)

CrossFit Open 20.4

For Time, 20min Time Cap:

30 Box Jumps (24/20)
15 Clean & Jerk (95/65)
30 Box Jumps
15 Clean & Jerk (135/85)
30 Box Jumps
10 Clean & Jerk (185/115)

Active Recovery/Pre-Game

3min Bike or Row: min 1 lite, min 2 moderate, min 3 moderate+

3 Rounds of:
3 Slow Wall Squats
3 Walkouts
3 Russian Babymakers

3min lite Bike

3 Rounds of:

Skill

Snatch

20min Running Clock for:

Min 0-5: 3 Snatch Drops (building to moderate weight)

Min 5-10: 3 Overhead Squats (building to moderate weight)