Workout of the Day

4 sets of 8 single leg deadlift (per leg) 12 min alt EMOM 3 tng power clean 15/10 row calories Cash out 3 x 20 hollow rock 3 x 45 second wall sit

7 min AMRAP 5 burpee box jumps 10 single arm dB clean jerk 50/35 Rest 2 min 7 min AMRAP 7 kb snatch per arm 53/35 28 double under Rest 2 min 7 min AMRAP 7 air squats 7 pull-ups… Read more »

(Downstairs) Work to heavy Snatch double 3 rounds 10 over head squat 95/65 10 back squat 5 barbell lunge per leg

Front squat Build to be at single , then 2 sets of 3 reduce weight by 20-25 % Strict press 4 sets of 3 1000 m row (as fast as possible) two heats

Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 50/35 6 toes-to-bars 24 double-unders https://games.crossfit.com/workouts/open/2020/2

10 min alt emom 7 front squat (from ground) 10 box jump  10 min amrap 30 double unders 10 deadlift 135/95

Buy in row/run 800m Then 20 rounds 5 wall ball 20/14 4 kb swing 53/35 3 burpee

5 sets 2 push press + 2 push jerk 5 rounds 10 hang clean jerks 95/65 10 pull-ups

Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads 95/65 10 bar-facing burpees Time cap: 15 minutes https://games.crossfit.com/workouts/open/2020?division=1&workout_type=rx

Overhead Squat 3 sets of 8 perfect reps 12 Min Alternating EMOM 30 Sec Hand Stand Hold 15 Wall Ball 10-15 Push-Ups 10 Sumo Deadlift High Pull 95/65