2020 Open Week 3
We will be throwing down Saturday morning this week for the next open workout. The gym will open at 8am, with the first heat starting at 8:30am. Don’t forget to submit your scores on the Crossfit Games site if you are signed up, or write them on the board for yours to count for our AM vs PM competition.
MONDAY, OCT 21
STRENGTH
Every 2:00 x 5:
3 overhead squat
Begin at ~60% and build. Barbell may come from the rack or floor.
METCON
AMRAP 12:
12 box jump overs (24/20)
10 overhead squats (95/65)
8 handstand push-ups
Rx+
Strict HSPU
TUESDAY, OCT 22
STRENGTH
5 sets:
1 hang power clean + 1 power clean
5-10 strict pull-ups
-20:00 cap-
Begin power clean working sets at ~65% and build. Superset cleans with a set of strict pull-ups.
METCON
For time:
1000m row
25 hang power cleans (155/105)
50 pull-ups
WEDNESDAY, OCT 23
STRENGTH
Back Squat Waves
3 @ 77%
1 @ 87%
3 @ 80%
1 @ 90%
3 @ 83%
1 @ 93%
Week 6 of 7. Slightly heavier than last week, compare to 10/29/19. Next week (Tuesday) we will test our 1 RM back squat.
METCON
3 rounds:
20 wall balls (20/14)
20 KB swings, Russian (70/53)
10 deadlift (225/155)
-10:00 cap-
Rx+
Wall ball weight = 30/20 lbs
THURSDAY, OCT 24
METCON
3 rounds:
800m run
30 abmat sit-ups (or 21 GHD sit-ups)
200m farmers carry (2 x 53/35)
FRIDAY, OCT 25
WOD TBD
Friday’s WOD to be determined pending the announcement of Open workout 20.3. The open workout will be announced by CrossFit HQ Thursday at 5pm. Outlier’s Friday workout will be posted Thursday evening.
Saturday morning throwdown again for 20.3. First heat at 8:30am on Saturday!
SATURDAY, OCT 26
Open Workout 20.2
Saturday Morning Throwdown
Gym opens at 8am
First heat at 8:30am, heats will done until everyone has had a chance to complete the workout.
(No regularly scheduled classes)