Hang Power Clean
Build to a Heavy Set of 3
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (95/65)
Front Squat
Build to a Heavy Set of 3
AMRAP 15:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)
On the 4:00 x 5 Rounds
30 Air Squats
20 Alt. DB Snatches (50/35)
10 Burpees
CrossFit Open Workout 20.3
Men
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Teams of 3
AMRAP 25:
10/7 Calorie Bike
10 Slamballs (30/20)
100m Run
*Partners complete full rounds, then switch*
Strength EMOM
Odd: 5 Renegade Rows
Even: 5 DB Box Step Ups (each)
- Use same DB's for both movements -
4 Rounds:
1 Minute Box Jumps
1 Minute Goblet Reverse Lunges (50/35)
1 Minute Calorie Row
1 Minute Rest
Thruster
Build to a Heavy Set of 3
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
50 Double Unders
Power Clean
Build to a Heavy Set of 3
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
50-40-30-20-10: Calorie Row
10-20-30-40-50: Walking Lunges
0:00 – 10:00
1 Mile Run
Max Deadlifts (115/85)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Cleans (95/65)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Power Snatch (75/55)
CrossFit Open Workout 20.2
20 minute AMRAP
4 dumbbell thrusters (men: 50 lb, women: 35 lb)
6 toes to bar
24 double unders
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Run
Bench Press
EMOM x 10
- 5 Reps -
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees
Deadlift
Build to a Heavy Set of 5
AMRAP 12:
6 Double Dumbbell Push Press (50’s/35’s)
9 Deadlifts (185/135)
30 Double Unders
Front Squats
Build to a Heavy Set of 6
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
12 Dumbbell Front Squats (50’s/35’s)
12/9 Cal Bike
1000m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
800m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
600m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
400m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
200m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
Teams of 2
AMRAP 20:
50 Cal Bike
40 Alt. DB Snatch (50/35)
30 Deadlifts (135/95)
200m Run
CrossFit Open Workout 20.1 Has Been Released
CrossFit Open workout 20.1 is...
The CrossFit Open workout 20.1 has been released.
CrossFit Open workout 20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
Back Squat
3x6
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
Build to a Heavy Single
Strict Press
5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (75/55)