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Components

Back Squat

Shoulder Press

CrossFit Games Open 1 ...

Metcon

Settings

Workout

Thursday, 9/10/20

Box WOD

A: Back Squat (Find 1RM)

Back Squat

(20min)

B: Shoulder Press (Find 1RM)

Shoulder Press

(10min)

C: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

HOME WOD

a: Metcon (Time)

For time,
5 rounds of
10 Hollow rock
20 Russian Twist
https://youtu.be/Lkul2kmQEU0
45 second Straight arm plank to shoulder tap

b: Metcon (Time)

For time each round,

2 rounds of
400m Run
50 Air squat
400m Run
2min Rest

Complete two rounds, each for TIME. Rest two minutes between rounds. Record your best time

Whiteboard:

Thursday, September 10, 2020

Male Clients