Month: October 2023

CrossFit Open 20.3 https://games.crossfit.com/workouts/open/2020

Strength: Back Squat 10-7-5-3 Back Squat Work up to heavy 10 rep. Add weight to each subsequent set but preform less reps WOD: 10 Minute AMRAP 100m Run 15 Push Up 20 Wallball

Strength: Clean 3 Position Clean @ 55%+ (hip, above knee, ground) WOD: 9 Minute AMRAP 200m run 10 Front Squat 85/115 10 Burpee Over Bar (Lateral)

Warm Up: EMOM x1 * 5 Air Squats 5 Push Ups 5 Sit Ups * All movements to be done in 1 minute WOD: For Time -Cap 12 Minutes 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Calorie Row Thrusters 65/100

Warm Up: Push Press 6xE2MOM 3 Push Press @65% 5 Pendlay Rows @ 50% of 1RM Clean WOD: 3 Rounds For Time 9 DL 85/115 7 SOH 85/115 5 Box Jumps 20/24 then 3 Rounds for Time 5 DL 85/115 7 SOH 85/115 9 Box Jumps 20/24

CrossFit Open 20.2 https://games.crossfit.com/workouts/open/2020

Weightlifting: Snatch 6xE2MOM 3 Position Snatch @ 55%+ (hip, above knee, ground) WOD: For Time 1k Row 50 WB 14/20# 800M Run

Weightlifting: Clean 6xE2MOM 3 Position Clean @ 55%+ (hip, above knee, ground) WOD: AMRAP 12x EMOM Minute 1: 10 Burpee facing box jumps Minute 2: 15 American KBS 35/50

Warm Up: 4x400m Run Rest 1 Minute Strength: OHS 6xE2MOM 3 OHS @ 65% Add weight each round WOD: AMRAP 10 Minutes 3,6,7,12… OHS 65/95 3,6,9,12… HSPU

Warm Up: 3 Rounds of 5 Wall Squats 5 Inch Worms 5 Kang Squats Weightlifting: Push Jerk 6xE2MOM 3 Push Jerk @65% 5 Pendlay Rows at 50% of 1 RM Clean WOD: 5 Rounds for Time 12 DB/KB x2 DL 35/50 9 DB x2 Hang Power Clean 6 DB x2 S2OH