FSQ (paused)2 RepsStart with 50% of 1 RM FSQthird set should already be heavyevery 2 Minutes for 14 Minutes CrossFit Games 2020“Friendly Fran” TC`123 Rounds21 Thruster 52/38kg21 Chest-to-bar-PLU Oly WodSkill: 3`sec paused high hang Squat Clean
Snatch 12`EMOM Lvl white-orange:5 Reps/Minute stay @ same weight Lvl blue-black:2 Reps/Minute increas weight Lvl red:2 Reps/Minute3 Rounds @ 80%3 Rounds @ 85%3 Rounds @ 90% 20` AMRAP Team-Wod (relay) Teams of 3“Serious Leg Butchery”15/12 cal AB20m double DB walking Lunges 22,5/15kg(Then the next Athlete starts)but you have to do 20 ASQas fast as possible …
Deadlift (deadstop)find heavy 5 Reps1 set every 3min (5 Sets)start @ 50% of 1RM 20` AMRAP Team-Wod Teams of 2“Dynamic Duo”60 Barbell-Worm Thruster40 Barbell-Worm Burpees400m run (together)60 Partner DL 140/110kg40 sync Barfacing Burpees400m run (together)
10`EMOM Pull up holdTeams of 2: LvL White-Blue:Support with band (stand on it) LvL Blue-Purple:hold for 10-15 sec and do a neg. PLU LvL Brown or higher:hold for 25 sec and do neg. PLU 3 Rounds for time TC`27Hero “Badger”30 Squat Cleans 43/30kg30 Pull ups800m run
Press (paused)14`EMOMfind heavy 3 RMevery 2min (7 Sets) 5 Rounds“on the edge”15/12 cal AB (sprint)10 Push Press 43/30kg10 SDLHP 43/30kg90sec Rest Gym WodSkill: Strength for Ring Muscle ups
40` EMOM“workaholic”1) 5 Power Clean 100/70kg2) 10 Barfacing Burpees3) 5 Muscle-ups4) 60 Double Unders Oly WodSkill: Split Jerk
Benchpress (paused)find heavy 3 Reps1 set every 2min (7 Sets)start @ 40% of 1RM 16` AMRAP“one step ahead”15m single Arm OH-Lunges12 HSPU / Pike Push ups10 heavy basic Swing Oly WodSkill: paused below the knee Squat Snatch Gym WodSkill: Ring Muscle ups
FSQ (paused)4 RepsStart with 50% of 1 RM FSQthird set should already be heavyevery 2 Minutes for 14 Minutes For time: 20`TCBenchmark “Angie”100 PLU100 Push ups100 Sit ups100 Squats Oly WodSkill: 3`sec paused below the knee Squat Clean
Deadlift (banded)find heavy 3 Reps1 set every 3min (5 Sets)start @ 50% of 1RM For time: 25`TC“Grind the Grinder”50 Wallballs50 Box Jump Over50 TTB / KR50 DL 100/70kg50 TTB / KR50 Box Jump Over50 Wallballs
10`EMOM Pull up holdTeams of 2: LvL White-Blue:Support with band (stand on it) LvL Blue-Purple:hold for 10-15 sec and do a neg. PLU LvL Brown or higher:hold for 25 sec and do neg. PLU Hero “Moon” 20` AMRAP10 DB Split Snatch right arm 22,5/151 Rope Climb10 DB Split Snatch left arm 22,5/151 Rope Climb