30/12/20
“CrossFit Games Open Event 20.1”
10 RFT:
8 Ground to Overhead (43/34)
10 Bar-Facing Burpees
Time cap: 15′
Inicio / Archivo de diciembre 2020
“CrossFit Games Open Event 20.1”
10 RFT:
8 Ground to Overhead (43/34)
10 Bar-Facing Burpees
Time cap: 15′
Strength
Take 12′ to build to…
Deadlift x 2 reps @ 90% of 1-RM
Immediately followed by…
Every 2′ (3 sets):
Speed Deadlift x 4 reps @ 70%
Strength
Every 2′ (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM
*Sets 3-4 = 1 rep at 90% of 1-RM
*Set 5 = 1 rep at 95% of 1-RM
*Sets 6-7 = 1 rep at 95%+ of 1-RM
AMRAP 12′ of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches (22,5/15)
12 Single-Arm Dumbbell Push Presses (22,5/15 – Left Arm)
12 Single-Arm Dumbbell Push Presses (22,5/15 – Right Arm)
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (80/52)
25 Burpee Box Jump-Overs (60/50)
Strength
EMOM 15′ (3 sets) of:
Station 1 – Bent-Over Reverse Flys x 10 reps
Station 2 – Bent-Over Rows x 10 reps
Station 3 – Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40″(Left Side)
Station 5 – Split Squat Pulses x 40″ (Right Side)
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (22,5/15)
Double-Unders
Single-Arm Dumbbell Strict Press (22,5/15 – alternate every 10 reps)
Time Cap = 30′
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (60/50)
Strength
EMOM until you can no longer complete a successful repetition:
Floor Press x 1 rep
Strength
Take 12′ to build to…
Deadlift x 3 reps @ 85% of 1-RM
Immediately followed by…
Every 2′ (5 sets):
Speed Deadlift x 3 reps @ 75%