The 2020 CrossFit Games Open starts today!!! Good luck!
Strength (15min)
Hang power snatch
5-5-5-5-5
*Build up. no drops
METCON (10min)
For time:
15-15-15
Thrusters 115/85
Sumo deadlift high pulls 115/85
Pyro weightlifting
Clean and jerk
5-5-3-3-3-1-1-1-1
*Build up
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Tempo back squats
1-1-1-1-1-1-1
*3sec down, 3sec stop, 3sec up
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
Max unbroken Zeus rope double unders
Weightlifting
Snatch drops 3×5
Gymnastics
Iron cross hold 1min
Core
15 strict toes to bar
“DELIGHTFUL THIRTY”
For time:
30 bodyweight bench press
30 dumbbell step ups 50/35 24/20
30 chest to bar pull ups
30 wall balls 20/14
30 burpees
30 dumbbell squats 50/35
30 GHD sit ups
30 alternating dumbbell hang clean and jerks 50/35
30 knees to elbows
30 hand release push ups
BURN
6 rounds
4min AMRAP
30/25 cals row
30/25 cals bike
Max air squats
1min rest between rounds
Score is total reps for all rounds combined
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5min practice double unders
Weightlifting
Pendlay rows 5×5
Gymnastics
10 wall climbs
Core
Hanging L-sit 1min
