Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.3.
| Monday | Back Squat | |
| Tuesday | Strict Press | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Hang Power Snatch | Bar Muscle-up Clinic (5:45 pm) |
| Thursday | Gymnastics | |
| Friday | Open Workout 20.4 | |
| Saturday | TBD | Ring Muscle-up Clinic (10:00 am) |
| Sunday | TBD |
Strength:
EMOM 10
2 Back Squats @80-85%
Conditioning:
3 Rounds
20 Wall Balls (20/14)
7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
200m Run
Strength:
Bench Press
5×3 ME
Conditioning:
4 Rounds:
60 Double Unders
15 Box Jumps 30/24 (Fx: 35/20)
15 KB Goblet Squats 32/24 (Fx: 24/16)
12:15 – 3:00 PM
Olympic Weightlifting Seminar
4:00 PM
Axe Throwing Fun! DETAILS >>
Conditioning:
E2MOM 30
1: Max Calories Assault Bike
2: Max Reps Air Squats
3: Max Calories Ski Erg
4: Max Reps Sit-ups
5: Rest
Finisher:
Pistol Practice
Accumulate 50 Reps. Scale accordingly.
REMINDER
Bad Axe Throwing is tomorrow at 4pm! DETAILS >>
Open Workout 20.3
For Time
21-15-9
Deadlifts (225/155)(135/95)
Handstand push-ups (hand release push-ups)
-then-
21 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
15 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
9 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
Time cap: 9 minutes.
REMINDER
We’re throwing axes this weekend! Come have some fun! DETAILS >>
Strength:
E2MOM 14
3 Overhead Squats (Max Effort)
Conditioning:
With a Partner, One Partner Working at a Time
100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)
50 Devil’s Press (50/35) (Fx: 35/20)
25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
