WOD

Fitness 

A) E90S x 10 sets (5 each)

Station 1: 8-10 snatch grip Romanian deadlifts

Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold

 

B) 12 min AMRAP:

– 40 single unders (sub 30 lateral hops)

– 10 (5/5) DB hang power clean + jerk 

– 40 single unders

– 10/8 HR push-ups

 

Performance 

A) E90S x 10 sets

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7-10: 1 snatch

*Building from 60-90%

 

B) 12 min AMRAP:

– 30 double unders

– 10 (5/5) DB hang power clean + jerk (50/35)

– 30 double unders

– 10/8 HR push-ups

 

Fitness & Performance 

C) 3 sets for quality:

– 20 BB curls

– 20 banded tricep push-downs

 

Fitness & Performance

CrossFit Open Workout 20.2

 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows

Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression

 

B) E3M x 4-7 sets:

– 200m run or 200m row

– 8 DB hang power cleans 

– 30 single unders (sub 30 lateral hops)

 

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 front squat + 1 split jerk  

*Build from 65-90%. 

 

B) E3M x 4-7 sets:

– 200m run

– 5 TnG power cleans (135/95)

– 30 double unders

 

*RX+ use 155/105 but keep TnG.

 

Fitness

A) E3M x 4 sets – bench press

– 8 bench press (building)

– 8 supinated bent over BB/DB row

 

B) EMOM x 20-30 min

– 4 hanging knee raises

– 6 push-ups 

– 8 KB swings

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 68-72%

Sets 2-4: 8 @ 66%

*After every set perform 8 supinated bent over BB/DB rows after each set. 

 

B) EMOM x 20-30 min

– 4 toes to bar

– 6 HR push-ups 

– 8 KB swings (53/35)

 

Fitness

A) E3M x 4 sets:

– 12 alternating cossack squats

– 8/side DB single arm strict presses

– 10 banded pull aparts (switch between prone and supine)

 

B) B) E3MOM x 4-6 sets:

– 10/7 cal row

– 8 DB thrusters

– 6 ring rows

– 4 burpees

 

Performance

A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%

Sets 2-4: 8 back squats @ 66%

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 8 double KB thrusters (35/25s)

– 4 burpee pull-ups

 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows

Station 2: 10/side straight arm banded twists @ 2111 tempo 

 

B) For time:

– 600m run

– 15 strict pull-ups

– 20 box jumps step-ups

– 400m run

– 12 strict pull-ups

– 15 box jumps step-ups

– 200m run

– 9 strict pull-ups

– 10 box jumps step-ups

 

Performance

A) E2MOM x 8 sets:

– hang snatch + snatch

*Catch the hang snatch in full squat if able.

 

B) For time:

– 800m run

– 20 pull-ups

– 20 box jumps + step down (24/20”)

– 600m run

– 15 pull-ups

– 15 box jumps + step down

– 400m run

– 10 pull-ups

– 10 box jumps + step down

Fitness & Performance

CrossFit Open Workout 20.1

 

Fitness

E8MOM x 4-5 sets

– 400m row

– 20 RKB swings 

– 16 lunges (weighted if able) 

– 12 strict pull-ups

– 50 single unders (sub 40 lateral line hops)

 

*Switch up the order every set.

 

Performance

E8MOM x 4-5 sets

– 500/400m row

– 20 RKB swings (53/35)

– 15 pull-ups 

– 10 front rack reverse lunges (115/75)

– 40 double unders

 

*Switch up the order every set.