B1 Pendlay Row 4x12
No Rest

Crossfit Games Open

Workout 20.1

1) Hang snatch + OHS 4x(3+3)x65%
2) L-Hang 5x12s

STRENGTH
Alternate between 1&2&3 for 3 rounds

1) 3 Strict Barbell Press
2) 3-5 High Box Jump
3) 3 Weighted Pull-Up

RPE 4 to 4+

Add 2,5-5% compared to last week

AMRAP 12:
15 Push Jerks 50/35kg
30 Air Squats
60 Double Unders

3 rounds

30 KB swing
20 alternate hand KB clean and jerk (10 for each hand)
10 + 10 m KB waiter carry
2 min rest

You choose the weight. Focus not on intensity but quality and technigue.

AMRAP 16
25 Wall Balls
20 DB/KB Snatches 20-25/12-16kg
15 Box Jumps

*minute 4, 8 and 12 – do 12 Burpees

EMOM 10
Clean + 2 Jerks

10 rounds for time of:
8 ground-to-overheads, 43/29kg
10 bar-facing burpees

Time cap: 15 minutes

Workout 20.1 details

12 min EMOM
weight 75kg/45kg
3 cleans
2 front squats
1 jerk