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Monday

Crossfit Games Open 20.4

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes


Crossfit Games Open 20.4 Scaled

65 / 35 lb

95 / 55 lb

115 / 75 lb

135 / 95 lb

155 / 115 lb

185 / 135 lb

30 medicine-ball step-ups, 20 / 14 lb (instead of pistols)


Crossfit Games Open 20.4 Masters (55+)

95 / 65 lb

115 / 75 lb

135 / 95 lb

155 / 105 lb

185 / 125 lb

205 / 145 lb

30 medicine-ball step-ups, 20 / 14 lb (instead of pistols)

 

Tuesday

The High Road

Every 2 Minutes x 4 Rounds:

Min 0-2: 30/24 Cal Ski

Min 2-4: 5 Strict T2B into 15 T2B

 

2 Minute Transition

 

Every 2 Minutes x 4 Rounds:

Min 0-2: 30/24 Cal C2 Bike

Min 2-4: 12 Burpee Shuttle Run

 

Fitness: Leg raise, knee raise

 

Wednesday

Good News

5 Rounds:

5 Barbell Bench Press (70-80%)

50’ DB (2) Walking Lunge 50/35


Travels Fast

:45 On/:15 Off x 9 Sets: (3 Rounds)

Sandbag Bear Hug Hold 100/70

Banded Glute Bridges

Alt Plank Hip Dips

 

Rx+: 150/100

 

Thursday

Prestige Worldwide

On a 25 min Clock:

2 Rounds

400m Run

30 BB Back Squats 75/55

400m run

30 BB Bent Over Rows

400m run

30 Romanian Deadlifts

  into:

AMRAP

Wall balls 20/14

 

Until 25 min clock expires.

 

Rx+: 95/65


 

Friday

Strength

5 Sets of:

10 Barbell Overhead Push Press

:20 OH ISO Hold


BB weight should be moderate and manageable for 10 unbroken reps


Willy Nilly

For Time:

21-15-19

KBS 53/35

Pull Ups

 

Rx+: 70/53, C2B



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