10/11/2019

Angelino CrossFit – CrossFit

CROSSFIT

**THE CROSSFIT OPEN 2020 IS HERE!!! ** IF YOU HAVE NOT SIGNED UP YET TO PARTICIPATE AS AN ATHLETE AND/OR JUDGE…YOU STILL CAN!!! GO TO CROSSFIT.COM NOW!! DO IT DO IT! C’MON.. WE ALL ARE!**

STRENGTH: Take 20 to 25 minutes to complete Part A and B. Warm-up to percentages and then complete working sets.

A. Bench Press (Record in Wodify!)

— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×6 Bench Press @ 70-75%

— Option 3: 5×8 Bench Press @ 60-65%

B. Bent Over Rows (Record in Wodify!)

— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×6 Bench Press @ 70-75%

— Option 3: 5×8 Bench Press @ 60-65%

WOD: CrossFit Games Open 20.1 ** For Time ** SEE BELOW **

STR A: Bench Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

WOD: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes