Monday

CrossFit Open 20.1

10RFT
8 GTOH 43/29
10 Bar Facing Burpees

Time Cap 15 Minutes

Tuesday

Strength
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep
#6: 1 rep

Workout
21-15-9

Back Squats 60/40
Burpees over bar

Just Move
4 Rounds
40s On/ 20s Off

Box Step Ups
DB Deadlifts
High Knees
Plank
DB Front Squats
Press Ups
Sit Ups
Devil presses
Ring Rows

Wednesday

Partner Workout
AMRAP 24
YGIG
9 STOH 60/40
6 Hang Power Cleans
3 Clean
200m Run Together

Endurance

6RFT
10 Pull Ups
10 Lunges
10 Press Ups
10 Air Squats
400m Run

Thursday

Strength
Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Workout

3RFT
14 Power Snatches 60/40
22 Wall Balls 20/14

Badger
3RFT

30 Squat Clean, 95/65 lb.
• 30 Pull-ups
• Run 800m

Friday Morning

Strength
Ring Dips
3x3 Tempo (5003)

3x3 Paused (Three second pause at the bottom)

3x3 Standard

Workout

5RFT
200m Run
7 Ring Dips
7 DB Hang Squat Cleans 20/12.5

Friday Evening
CrossFit Open 20.2

Saturday

Endurance

40/30 Cal Bike/ Ski/ Row
40 DB Snatches 22.5/15
30/24 Cal Bike/ Ski/ Row
30 DB Snatches
20/16 Cal Bike/ Ski/ Row
20 DB Snatches
10/8 Cal Bike/ Ski/ Row
10 DB Snatches

Teams of 3

3 Rounds Each
8 Wall Balls 20/14
8 Pull Ups
Into
1k Run Together
3 Rounds Each
12 DB Devil Presses 17.5/10
12 Sit Ups
Into
1k Run Together
800m Run

Sunday

4 Rounds
45s On/ 30s Off

Air Bike
Down Ups
Wall Balls
Ring Rows
DB Push Press
Row
Hollow Hold