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Friday 11.15.19

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Fitness and Sport Conditioning
For Time:
200 Meter Run, 21 Ab Mat Sit Ups, 21 Burpees
200 Meter Run, 18 Ab Mat Sit Ups, 18 Burpees
200 Meter Run, 15 Ab Mat Sit Ups, 15 Burpees
200 Meter Run, 12 Ab Mat Sit Ups, 12 Burpees
200 Meter Run, 9 Ab Mat Sit Ups , 9 Burpees
200 Meter Run, 6 Ab Mat Sit Ups, 6 Burpees
200 Meter Run, 3 Ab Mat Sit Ups , 3 Burpees

Competitor Conditioning
For Time:
200 Meter Run, 21 GHD Sit Ups, 21 Burpees
200 Meter Run, 18 GHD Sit Ups , 18 Burpees
200 Meter Run, 15 GHD Sit Ups, 15 Burpees
200 Meter Run, 12 GHD Sit Ups , 12 Burpees
200 Meter Run, 9 GHD Sit Ups, 9 Burpees
200 Meter Run, 6 GHD Sit Ups, 6 Burpees
200 Meter Run, 3 GHD Sit Ups, 3 Burpees

Monday 11.11.19

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Front Squat
5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat

*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel

Fitness Conditioning
AMRAP 9:
2 Kettlebell Swings (35/25)
2 Box Jumps or Step Ups (24/20)
4 Kettlebell Swings (35/25)
4 Box Jumps or Step Ups (24/20)
….
Increase By (2) Reps Until the Finish

Sport Conditioning
AMRAP 9:
2 Kettlebell Swings (50/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (50/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish

Friday 11.8.19

By: 0

CrossFit Games Open WOD 20.5

Fitness Conditioning
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft./10-lb. ball to 9 ft.

Time cap: 20 min.

Sport Conditioning
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft./14-lb. ball to 9 ft.

Time cap: 20 min.