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WOD

CF Open 20.1

By October 12, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

4 Rounds:

1′ Bike

1′ Row

Crossover Symmetry

Reverse Lunge with a Reach

Spiderman Lunge

Scorpion

T-Stretch

Inchworm with a Pushup

Barbell warmup

Snatch/Clean Pull

Snatch High Pull

Muscle snatch/ Muscle Clean

Strict press/Push Press/Push Jerk

Power Snatch/Power Clean and Jerk

3 Rounds

5 Snatches or CL (barbell, Warmup load, working load)

5 Bar facing burpees (get faster each round)

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

.1: Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

20.: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes