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)

Strength

Back Squat

20mins for 1 Rep Max re-test

WOD

AMRAP 10

3 Strict Handstand Push Ups
6 Wall Balls

Strength

Strict Press-Body Armor

To be done 1 set of each for 3 rounds:

3 x 10 Strict Press (40-50%)

3 x 15 Empty Barbell Good Morning

3 x 20 Weighted Sit Ups (20/14)