10/11/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Shoulders/hips and bring up core temp

Skill/Strength

2-3 rounds

A1. Snatch sequence (snatch pull+ snatch hip pull+ 2 power snatch) empty bar

A2. Sprawls

A3. Clean sequence (clean pull+power clean+ power clean and power jerk)

A4. 3 candlesticks

Metcon

Stimulus:

Put your head down and work.

There is not a lot of time to rest during this wod. Complete the gto unbroken if possible and burpees at a smooth pace, take a moment to time your rest then pick up the bar. Aim to maintain this rest period each round.

Judges:

Make sure your athletes stand up with every GTO and that their is full lockout at the top.

If you choose not to no rep someone, you are not helping them get better.

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

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

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

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

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Post

A. Lacrosse ball roll traps 2:00/side

B. Couch stretch 2:00/side

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FREE

*Open to local residents. Not valid for travelers/drop-ins.
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