2020 Open Week 4
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 28
Every 1:30 x 8:
Clean + push jerk + split jerk
Build in weight over the 8 sets. Power clean is recommended if you want to save your legs for tomorrow’s 1RM back squat.
10 power clean (115/75)
10 shoulder-to-overhead (115/75)
8 power clean (135/95)
8 shoulder-to-overhead (135/95)
TUESDAY, OCT 29
Establish 1RM back squat
0:40 max sit-ups (abmat or GHD)
0:40 max cals on bike
The workout is 8 total minutes with alternating intervals of sit-ups cals on bike. Note total number of reps of each, but the sum of both is your overall score. Stagger start if needed to share equipment. Recommend writing down your reps during each 20 second transition period to keep track.
WEDNESDAY, OCT 30
Muscle-up / pull-up practice
15 GHD hip extensions
This is your warm-up / practice for the muscle-ups or pull-ups in the metcon. Superset your warm-up sets with sets of GHD hip extensions.
50/40 cal row
40 DB box step-overs (2 x 50/35 DBs, 24/20 box)
30 burpee box jump overs (24/20)
20 ring muscle-ups*
*Sub 40 pull-ups
THURSDAY, OCT 31
Every 1:30 x 8:
1 hang snatch + 1 snatch
10 hang squat snatch (95/65)
15/12 cal bike
FRIDAY, NOV 1
Friday’s WOD to be determined pending the announcement of Open workout 20.4. The open workout will be announced by CrossFit HQ Thursday at 5pm. Outlier’s Friday workout will be posted Thursday evening.
SATURDAY, NOV 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)