Friday 10.11 : The Open 20.1 WOD is Announced!


If you are still not exactly sure what we are talking about when we refer to the Open I highly encourage you to check out two places: Monday’s Blog Post, and the CrossFit HQ Games site. There is a lot of information about both what we are doing for the Open and what the Open and Games are in general in the words of the people who run it, CrossFit HQ.

Since we are doing the Open WOD on Saturday I will post all about it tomorrow night. For Friday’s workout check below. Let’s have a great weekend starting with tomorrow!

FRIDAY
Register for the Open here
CrossFit

Strength: Barbell Complex
E75s For 8 Sets
1 Squat Clean + 1 Front Squat + Push Jerk

WOD: 12m AMRAP
3 Squat Clean 135/95
9 Toes to Bar
rest 30s
3 STOH
9 Pull-ups
rest 30s

S: 75/55, Weighted Situps
L1: 115/75, Scaled TTB
Rx+: 185/125, CTB pull-ups

Sweat
Core: 3 Rounds
Row 500m
50 Russian Twists (25/25)

After 3 rounds then 2:00 accumulated Forearm Plank

Conditioning: 15m AMRAP
15/12 Cal AB
15 Burpees
15 Jumping Pull-ups
rest 30s
15 Weighted Situps
15 Jumping Squats
15/12 Cal Row
Rest 30s

The Program
1. Strength and WOD

2. High Bar Back Squat
3-3-3-3-3

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