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WOD 04.11.2019

“CFG Open Workout 20.4”
for time
30 box jumps 60/50
15 clean and jerks 43/29
30 box jumps 60/50
15 clean and jerks 61/38
30 box jumps 60/50
10 clean and jerks 83/52
30 alt. pistols
10 clean and jerks 102/65
30 alt. pistols
5 clean and jerks 124/79
30 alt. pistols
5 clean and jerks 142/93

timecap 20min

scaled versions online

FITNESS
a) for time
3 rounds of
30 box jumps 60/50
30 db hang clean and jerks 15/10

into
3 rounds of
30 alt. db box step ups 15/10
15 double db hang clean and jerks 15/10

b) tabata
hollow hold

WOD 03.11.2019

a) 20 turkish get ups

b) 5 rounds for max reps
1min medball cleans 20/14
1min box jumps 60/50
1min medball russian twists 20/14
1min rest

WOD 02.11.2019

in teams of 2 for time

150/120cal bike

120 alt. db snatches 22,5/15
120 alt. db overhead lunges 22,5/15
120 db hang clean and jerks 22,5/15

150/120cal ski

WOD 01.11.2019

a) 5 sets
5 sumo deadlifts
(start @70% of 1rm deadlift and work up to a heavy 5)
*60% of ME stationary dip after each set (1st set is ME)

b) 3 rounds for time
15 sumo deadlift high pulls 40/30
15 burpees over the bar

WOD 31.10.019

a) emom 10min
1 cluster (climbing)

b) for time
27,21,15,9 reps of
row (cal)
thrusters 40/30
pull ups

rx+ chest to bar pull ups
scaled 30/20, jumping pull ups

FITNESS
a) 5 sets
3-5 back squats (climbing)
max inverted ring rows

b) for time
27,21,15,9 reps of
thrusters 35/25
pull ups/jumping pull ups

WOD 30.10.2019

a) 5 rounds for time
30 box jumps 60/50
30 swings 24/16
30 sit ups

rx+ 60/40, 32/24, ghdsu’s
scaed 40/30, 16/12

b) tabata
push ups

FITNESS
a) 5 sets
3-5 bench press (climbing)
10-12 single leg romanian kb deadlifts/side

b) for time
50,35,20 reps of
box jumps 60/50
swings 24/16
sit ups

WOD 29.10.2019

a) 5 sets
5 front squats (start @70% of 1rm and climb up to a heavy 5)

b) amrap 15min
100 double unders
50 wall balls 20/14
7 ring muscle ups

scaled single unders (x2), 14/10, strict pull ups (x2)

FITNESS
a) 5 sets
5-7 front squats (climbing)
max strict pull ups

b) amrap 15min
30 double unders
15 wall balls 20/14
30 double unders
15 toes to bar

WOD 28.10.2019

a) for time
21,15,9 reps of
deadlifts 102/70
handstand push ups

then
21,15,9 reps of
deadlifts 143/100
*15m handstand walk after each set

timecap 9min

scaled versions online

FITNESS
a) 5 sets
3-5 deadlifts (climbing)
3-5 wall climbs

b) 3 rounds for max reps
1min bike (cal)
1min ski (cal)
1min row (cal)
1min burpees
1min rest

WOD 27.10.2019

a) 3 sets
10-12 db floor press
10-12 chin ups
10-12 side plank rotations/side

b) amrap 18min
6 devils press 15/10
12 db box step overs 60/50
18 sit ups

WOD 26.10.2019

In teams of 2 for time
100,80,60,40,20 reps of
wall balls 20/14
box jumps 60/50
swings 24/16