Papa Prp
Inguz Update: OPEN WOD 20.3 can be completed during any group class today. For those competing in the OPEN, scores must be submitted to games.crossfit.com by 8pm Monday night!!
Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Front Squat/Split Jerk)
Tuesday: Push Jerk + WOD (After Party: Skill Conditioning)
Wednesday: WOD (After Party: Odd Object Conditioning/Recovery Row)
Thursday: Goat Day WOD
Friday: OPEN WOD 20.4
Saturday: WOD TBD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD TBD
WOD
“9 Volt”
9 min AMRAP:
2-4-6-8-10-12…
Kettlebell Swings (53/35#)
Box Jumps (24/20″)
* Continue adding 2 reps each round until time expires. Post rounds and reps completed to the whiteboard.
OR…
OPEN WOD 20.3
For Time:
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Then…
21-15-9
Deadlifts (315/205#)
50-ft. handstand walk after each set
* There is a 9 minute time cap on this WOD. Post time or total reps completed to the whiteboard. Scores for 20.3 must be submitted to the CrossFit Games website by 8pm on Monday.
After Party
1. Front Squat
5 Sets:
1 Pausing Front Squat*
1 Front Squat
* Pause 1 sec at parallel, 1 sec at bottom, 1 sec at parallel. Rest as needed between sets.
2. Split Jerk
5 Sets:
1 Pausing Split Jerk*
1 Split Jerk
* Pause 2 sec in dip and 2 sec in catch (split). Rest as needed between sets.
