Monday

The CrossFit Open 20.5

Tuesday

Strength

E2MO2M 16
6 Back Squats

4 Front Squats

Use 60% of Back Squat

Workout

3RFT

400m Run
16 Plate GTOH 20/15
16 OH Plate Lunges

TC 12 mins

Just Move
2 Rounds
AMRAP 4
60s Rest

9 Cal Air Bike
12 High Knees
15 Press ups

9 Cal Row
45 Flutter Kicks
12 Ring Rows

40 Skips
10 Wall Balls
30 Mountain Climbers

Wednesday

Partner Workout

2 Rounds

21-15-9
Deadlifts 80/55
Syncro burpees over bar
400m Run (3 runs)

12-8-4
Power Cleans
Syncro Sit Ups
200m Run (3 runs)

Share barbell reps

Endurance

3 Rounds
12 Cal Air Bike/ Ski/ Row
12 DB Hang Squat Cleans 20/12.5
12 Down Ups

2 Rounds
18 Cal Air Bike/ Ski/ Row
18 Devil Presses

1 Round
24 Cal Air Bike/ Ski/ Row
24 DB Hang Clusters

Thursday

Strength

4RFQ
3-5 Handstand Negatives
3-5 Pull Up Negatives
20 Deadbugs

Finish with 100 Banded Tricep Ext & Bicep Curls

Workout

AMRAP 14
4 HSPU
8 Pull Ups
12 Russian KB Swings 32/24

Hero

Ricky

AMRAP in 20 minutes:
•10 Pull-ups
•75 pound dumbbell Deadlift, 5 reps
•135/95 pound Push-press, 8 reps

Friday Morning

Strength
15 Mins to find 1RM conventional grip Deadlift

Then perform
4x3 with mixed grip

Workout

50 Cal Row
25 DB Push Press 20/12.5
12 Deadlifts 100/70

Friday Evening

In house 20.6 Open Workout

Saturday

Endurance

Angie
For time:
• 100 pull-ups
• 100 push ups
• 100 sit-ups
• 100 squats

Teams of 4

AMRAP 38
Work through:
200 Wall Balls (solo)
400 Sit Ups (in pairs)
600 Double Unders (solo)
800m Sandbag Run (Team)

Sunday

Just Move

4 Rounds
20s On/ 40s Off

Air Bike
Hollow Hold
Down Ups
Ring Row Hold
Row
Jumping Lunges
Chin over bar hold