WOD 191011 (五)

CROSSFIT WOD

CROSSFIT OPEN 20.1

10 RFT (TC=15:00):

  • 8 ground-to-overheads (snatch or clean and jerk)*

  • 10 bar-facing burpees**

* Barbell weights:

  • Men’s Rx = 43kg

  • Women’s Rx = 29kg

  • Men’s scaled = 29kg

  • Women’s scaled = 20kg

** Scaled may step over the bar on burpees

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 20 KB Suitcase Deadlift (10 each side)

Then 2 Rounds:

  • 10 KB Halos (5 each direction)

  • 10 KB Windmills (5 each side)

  • 6 Turkish Get-Up (3 each side)

2. Skills & Strength

(total 20:00)

E1:30MOM 12 (2 Rounds):

  • #1 – 1:00 KB Sumo Stiff-Legged Deadlifts @ 1010

  • #2 – 1:00 Prone Banded Hamstring Curls @ 2010

  • #3 – 1:00 Barbell Ab Roll-Outs @ 3011

  • # 4 – 1:00 Reverse Snow Angels

3. WOD

(total 25:00)

E6MOM 18 (3 Rounds) for times:

  • 30/20 Cal Row

  • 10 Strict Pull-Ups / 20 Ring Rows

  • 30 DB Farmer’s Carry Walking Lunges (15/10)