crossfit open workout 20.1
10 rounds // for time
8 ground to overheads 43/30
10 bar facing burpees
tc : 15 min
10 rounds // for time
8 ground to overheads 43/30
10 bar facing burpees
tc : 15 min
gymnastic conditioning
15 sets of
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
tc : 10 min
barbell cycling
every 45 sec for 8 rounds
1 power snatch
+ 3 overhead squats
into
every 45 sec for 8 rounds
3 hang power cleans
core work
4 min emom
20 - 30 hanging tuck hold
15 sets of
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
tc : 10 min
barbell cycling
every 45 sec for 8 rounds
1 power snatch
+ 3 overhead squats
into
every 45 sec for 8 rounds
3 hang power cleans
core work
4 min emom
20 - 30 hanging tuck hold
strength
every 2 min for 5 rounds
5 backsquats (own tempo)
wod
7 rounds // for time
12 dual db deadlifts
9 dual db hang power cleans
6 dual db push jerks
into
me dual db box step overs
tc : 20 min
every 2 min for 5 rounds
5 backsquats (own tempo)
wod
7 rounds // for time
12 dual db deadlifts
9 dual db hang power cleans
6 dual db push jerks
into
me dual db box step overs
tc : 20 min
wod
25 min amrap
18 pistol squats
12 box jump overs
9 double db push press
6 ring or bar muscle ups
25 min amrap
18 pistol squats
12 box jump overs
9 double db push press
6 ring or bar muscle ups
