How did CrossFit Open WOD 20.4 treat everyone? If you are looking to give it another go we will be running heats starting promptly at 10am on Monday. Remember: Scores need to be submitted by 3pm Local Hawaii time.
STRENGTH:
#front squats
Every :90 Seconds for 9 minutes:
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
BeachFit will do:
Every :90 for 9 minutes: 10 Alternating Goblet Lunges + :15 Hollow Hold
WOD:
#mrclean
3 Rounds, resting 1:00 between:
24/18 Calorie Row, Bike, Ski Erg (Assault Bike 18/14 )
12 Front Squats (155/105) *Something we could cycle 15+ fresh
8 Single Arm Dumbbell Hang Clean and Jerks (70/50) *Choose a heavier but manageable load, something could do 10+ reps unbroken
*Looking to push our intensity on each round knowing we have a minute rest in between
BeachFit will do:
3 Rounds, resting 1:00 between:
24/18 Calorie Row, Bike, Ski Erg (Assault Bike 18/14 )
12 DB Goblet Squats (70/50)
8 Single Arm Dumbbell Hang Clean and Jerks (70/50)
CASHOUT:
#openseason
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
