Strength. Week 5.
Max effort Close grip bench press (Pause on chest).
15min build to heavy single.
Conditioning.
3x4min Amrap/2min Rest.
4 DB Burpee box step up (No push up).
8 Ring rows.
8 Alt Hang DB C&J.
20 DU.
Finisher.
100 Banded tricep extensions
Skill.
Deadlift + KB swings
Conditioning.
8min Ladder
2,4,6…. Add 2 reps each rd.
Russian KB swings
SA KB thrusters
Hanging knee raises
CrossFit Open 20.5
Endurance.
5min easy Row/AAB.
Rest 2min.
20min omem.
1. 10 Target burpee.
2. 12/9 Cal row.
3. 10-12 DB Box step up (Single DB).
4. 10/7 AAB cal.
5min easy Row/AAB.
Weightlifting. Week 5.
10min omem
1 Snatch (Any style) Start @ 60% and build to 85%+
Conditioning.
4-5 rounds. On every 4min complete
200m Run
5 T&G Snatch (Full)
8 Bar facing burpee
See whiteboard for Fitness/Scaled/RX/RX+
Dynamic effort. Week 5.
10min omem
2 Split jerk @ 70% (Barbell taken from floor).
Conditioning.
15min Amrap. Teams of 2.
A. Max distance Row/AAB
B. Complete 2rds of
8 Dual DB Stoh
12 BJO
8 T2B
Athlete A: Row/AAB
Athlete B: 2 rounds of triplet.
Athletes switch every 2rds.
See whiteboard for Scaled/RX/RX+
Strength. Week 5.
Max effort Paused Back squat
(2sec pause above parallel on eccentric)
15min build to heavy single.
Conditioning.
30-25-20-15-10
Wall ball
After each set complete
10 Hang power clean
See whiteboard for Fitness/Scaled/RX/RX+
Strength. Week 4.
Strict weighted pull up (Supinated grip).
10-12min build to 3RM
(Scaled: 3-5 sets 3 Weighted Negatives (5sec eccentric).
Conditioning.
9-15-21-15-9
Cal Row.
Stoh 42.5/30kg.
Russian KB swing 24/16kg.
Finisher:
3 sets 15 External rotation.
Skill. ‘How to pace today’s conditioning’
Conditioning
4min work/2min rest (22min)
30 Alt DB snatch
30 Ab mat sit up
30 Alt DB C&J
30 Burpee 30 DB Goblet squat
1km AAB
Start next 4min where you finished.
