Shoulder Press
Build to a Heavy Set of 3
5 Rounds:
10 Strict Press (75/55)
20 Slamballs (30/20)
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
CrossFit Open Workout 20.5
For time (20 minute time cap)
Partitioned in any way:
40 Ring muscle ups
80 calorie row
120 wal ball shots
Female: 14-lb ball to 9 ft target
Male: 20-lb ball to 10 ft target
4 Rounds:
AMRAP 4:
200m Run
20/15 Calorie Row
Max Power Cleans (135/95)
Rest 4 Minutes Between Rounds
*Score is number of cleans each round
Push Jerk
Build to a Heavy Set of 3
“Bruiser”
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
60 Double Unders
Deadlift
10-8-6-4-2
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
4 Rounds:
30/21 Calorie Row
30 Slamballs (30/20)
30 AbMat Sit-ups
Teams of 2
25 minute AMRAP
9 Front squats (115/85)
7 Bar facing burpee
5 Pull Ups
200m run
Partners complete full round
“OPEN 20.4”
2020 CROSSFIT OPEN WOD #4
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes
Bench Press
4 Sets of 10
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
For Time:
1000 Meter Row
800m Run
10 Pull Ups
50 Box Jump Overs (24/20)
10 Pull Ups
800m Run
1000 Meter Row
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