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“Rock Python” – Saturday 10/12

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For Time:
5 Rounds:
10 Power Clean (155/105#)
5 Single Arm DB/KB Thrusters – Left (50/35#)
5 Single Arm DB/KB Thrusters – Right

Level 2:
For Time:
5 Rounds:
10 Power Clean (115/95#)
5 Single Arm KB/DB Thrusters – Left (35/25#)
5 Single Arm KB/DB Thrusters – Right

Level 1:
For Time:
5 Rounds:
10 Power Clean (75/55#)
5 Single Arm KB/DB Thrusters – Left (25/18#)
5 Single Arm KB/DB Thrusters – Right

CrossFit Open Workout 20.1 – Friday 10/11

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Well alrighty then!! Burpees it is!

Strap in kids….here we gooooo….

 

WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.Time cap: 15 minutes

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54)♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb.♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb.♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees♂ 45 lb., may step over bar on burpees

NOTES

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.

The athlete’s score will be the total time it takes to complete the entire workout or the total number ofrepetitions completed before the 15-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

  • Barbell(s)
  • Standard bumper plates (18-inch diameter) to load

    barbell for burpee

  • Collars to secure the plates on the barbell
  • Plates to load to the appropriate weight for your

    division*

    *The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 43 kg(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

    For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

    Any athlete who in any way alters the equipment ormovements described in this document or shown in theworkout standards video may be disqualified from the competition.

“Temptation Island” – Monday 10/7 *OLYMPIC LIFTING 4pm*

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Patnah WOD

Teams of 2:
For Time:
100 Calorie Row
50 Box Jump Overs (24/20″)
50 Deadlift (185/125#)
50 Wall Ball Shots (20/14#)
50 Ring Dip
50 Wall Ball Shots
50 Deadlift
50 Box Jump Overs
100 Calorie Row

*One person resting one person working, switch as needed.
*TIME CAP: 25:00

Level 2:
Teams of 2:
For Time:
100 Calorie Row
30 Box Jump Overs (24/20″)
50 Deadlift (135/95#)
50 Wall Ball Shots (14/10#)
50 Ring Dip
50 Wall Ball Shots
50 Deadlift
30 Box Jump Overs
100 Calorie Row

*One person resting one person working, switch as needed.
*TIME CAP: 25:00

Level 1:
Teams of 2:
For Time:
50 Calorie Row
50 Box Step Overs (20/18″)
50 Deadlift (75/55#)
50 Wall Ball Thrusters (10/8#)
50 Jumping Ring Dip
50 Wall Ball Thrusters
50 Deadlift
50 Box Step Overs
50 Calorie Row