PERFORMANCE
Warm-Up.
Two sets of:
Dead Bug x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm
Followed by…
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 10 reps
Single-Arm Dumbbell Hang Power Clean x 5 reps per side
Pause Push-Press x 5 reps per side
Then…
A.
“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.
15:41 RX
Wednesdays workout
Zpress with 44 lb kb: 20, 15, 11, 11
Tricep ext with 44 lb kb: 21, 20, 18. 17
Box jump: 16, 14, 15, 14
Strict pull-ups alt pro/sip: 21, 12, 19, 14
Rower cals: 21, 21, 20, 19
M/37/6’1/250
15:45 rx’d
Burpees suck.
Combined yesterday’s wod with today’s one in the same session.
A. Rx completed 9 rounds within cap time so 15:18
15:12
95lbs
0. Barbell RDLs and DB curls
A. 15:29
15:22 Rx, Gotta get better at burpees, but the G2O UB was easy.
Did yesterdays WOD (FS and WB/TTB couplet)
A. 135,185,225,255,255,266,265,265,275,275,275,275
B. 5:46 Rx