Open Workout 20.4
 Happy Halloween!
(Costumes Encouraged) Strength: (20:00) A. Push Press 4x4 (65-75%) B. 1- Arm DB Row 4x8 (each arm) Metcon: “RX” 10AMRAP 12 Alt DB Snatch (50/35) *6 each arm 12 DB Box Step Ups (24/20) *same db 25 DUB's “Intermediate” 10AMRAP 12 Alt DB Snatch (35/20) *6 each arm 12 DB Box Step Ups (20/16) *same db 25 DUB's “Fundamental” 10AMRAP 12 Alt DB Snatch 12 Box Step Ups 25 DUB's *** 25 DUB's = 50 Singles ***  Strength:
A. Every 2 min for 3 sets: 3 High Hang Squat Cleans + 1 Split Jerk (60-70%) B. Every 2mins for 3 sets: 3 Segmented Clean Deadlift (90-100%)(2 sec Pause below knee, above knee and at Pockets) Metcon: “RX” 7AMRAP 10 Burpee OTB 3 Cleans (225/155) *Clean can be squat or power “Intermediate” = Scale clean to 70-80% 1RM "Scaled it. Nailed it!" 7AMRAP 10 Burpee OTB 3 Hang Power Cleans  9EMOM
Min 1: :40 Strict or Kipping Pull-Up (highest progression) Min 2: :40 Strict HSPU (highest progression) Min 3: :40 Dead Bugs Metcon: For Time (30:00) "Rx" 3 Rounds 10 Bar Muscle-ups 200m Run 15 HSPUs 200m Run 20 Abmat Sit-ups 200m Run 25 DU's (**DU’s= 2x Singles) “Intermediate” 3 Rounds 10 C2B Pull-ups or 15 COB Pull-Ups 200m Run 10 HSPUs (sc. box, pike or z-press) 200m Run 20 Abmat Sit-ups 200m Run 25 DU's (**DU’s= 2x Singles) “Scaled It. Nailed It!" 3 Rounds 15 Ring Rows 200m Run 15 Push Ups 200m Run 20 Abmat Sit-ups (Rx+ = GHD) 200m Run 25 DU's (**DU’s= 2x Singles)  Strength: (20:00)
Back Squat 4×8@ apx 60% Metcon: For Time (10:00) 21-15-9 Front Squats (135/95) (115/75)(95/55) Toes to Bar (sc: Hang Knees to Chest/Toes to Rig/Sit-Ups)  etcon
For Time (35:00) “RX” 4 Rounds 50 DU’s 40 KBS (53/35) 30 Wall ball (20/14) (If Wall balls were in 20.3, substitute w/ Box Jumps) 20 Burpees 10 TTB “Scaled It. Nailed It!” 4 Rounds 100 Jump Rope Singles 30 KBS 20 Wall ball 15 Burpees 10 Hanging Knee Raises  Strength:
Every :90 x 7 sets 3 Position Power Clean (High Hang, Hang, Floor) Metcon 21-15-9 (15:00 Cap) Power Clean (155/105) (135/95) (95/65) Cal Bike or Row  Metcon
30AMRAP 500m Row 40 Step Ups (24/20) Run 400m (.25 Miles on Treadmill) 20 Burpees 10 KBS (70/53)  Stength
12 Minute Alternating EMOM Min 1: 3 Push Press (from the floor) Min 2: 5-10 Strict Pull-Ups Metcon For Time (15:00 Cap) 21-15-9 Deadlift (225/155) TTB HR Push-Ups |
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December 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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