Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees
Time cap: 15 minutes
If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.
A. 135-145-155-165-175-185-195-202.5# lifetime PR is 205 back in 2021 todays lift was very good
B. 8+3 g20 15:33, 15:33 did it back in the open when it released 7+6 burpees 15:40
A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 225 *Set 2 – 2 reps @ 240 *Set 3 – 1 rep @ 255 *Set 4 – 1 rep @ 270 *Set 5 – 1 rep @ 285 *Set 6 – 3 reps @ 255 B. 2+200m Team w/ Anika, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run (together) 80 Walking Lunges with Dumbbell (55/35s) Farmer’s Carry (20/20/20/20 – alternating partners) 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying DBs at… Read more »
A. 105, 115, 125, 125, 130, 135, 135, 140
B. 15:14
That hurt so much.
A. 175/185/205/215/225/230/245/260
B. 15:34
305
14:32 Rx
100/110/115/120/125)135/140/135lbs
13:51. Used Snatch
A. 95, 115, 135, 155, 165, 175, 175, 185
B. 15:36
50/55/60/65/70(failed)/65/67.5/70
16:17
А. 85/90/95/100/105/110/115/120 kg
B. 15:54