WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
Green band: overhead / pec stretch + 20 Banded good mornings
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Review Power snatch + Power clean & Push jerk with an empty barbell
WOD A
Every 2:30 min x 4 sets: (10 mins)
Sets 1-2: 5 power snatch + 4 bar facing burpees
Sets 3-4: 5 power clean + jerk + 4 bar facing burpees
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Keep weights light to moderate for all loading, focus on perfecting technique and positioning with each movement
Build higher that your WOD B weight, but not to anything that feels heavy for today.
All sets of 5 should remain unbroken touch and go sets.
Work on burpee technique and efficiency.
WOD B
CROSSFIT OPEN 20.1
10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees
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Time cap: 15 minutes
— OR —
CROSSFIT OPEN 20.1 – SCALED
10 rounds for time of:
8 ground-to-overheads, 65/45 lb.
10 bar-facing burpees*
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*May step over bar on burpees
Time cap: 15 minutes
WOD C
TABATA ABMAT SITUPS
Complete 8 rounds of:
20s work / 10s rest
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Your score is your lowest number of repetitions completed in any one of the 8 sets.
ACCESSORY
Crossover Symmetry Recovery or Iron Scap
