WOD

Fitness

A) E3M x 4 sets:

– 6 deadlifts (heavier than last week)

– 8 L-seated DB press

– 10 alternating DB plank rows (5/side)

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs

– R60S

– 3 minutes max single unders

– R60S

– 3 minutes max DB devils press

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 8 @ 70%

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs (20/14)

– R60S

– 3 minutes max double unders

– R60S

– 3 minutes max DB devils press (35/25s)

Fitness & Performance

CrossFit Open Workout 20.4

A) E90S x 6 sets:

– 1-2 clean and jerk (building) 

– 2-3 box jumps 

 

B) For time:

30 box jumps 

15 clean and jerks (RX:95/65, Scaled: 65/35)

30 box jumps (24/20”)

15 clean and jerks (135/85, 95/55)

30 box jumps 

10 clean and jerks (185/115, 115/75)

30 single-leg squats (Scaled: medball box step-ups w/ 20/14lbs)

10 clean and jerks (225/145, 135/95)

30 single-leg squats 

5 clean and jerks (275/175, 155/115)

30 single-leg squats 

5 clean and jerks (315/205, 185/135)

 

*Time cap: 20 minutes