Week 3 CrossFit Open 2020 

21^st – 27^th October 

Third week of the CrossFit Open (3/5) 

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Overview for this week: 

Monday: Squat clean/Front squat complex 

Tuesday: Overhead pressing / Pacing Intervals

Wednesday: Gymnastic strength 

Thursday: Active flush / Prep 

Friday: Open ‘20.3’ 

Saturday: 30 min partner AMRAP 

Sunday: Olympic lifting class / Rest day 

MONDAY 21^st OCTOBER 

STRENGTH: 

12 minutes to build up to something heavy for the day in the following complex: 

1 Clean grip Deadlift + 1 squat clean + 2 front squats 

(All front squats must have a 1 second pause at the bottom). 

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WOD: 

‘Joker’ 

For Time 

1-10 Toes to bar 

10-1 Deadlifts 100kg / 70kg 

TUESDAY 22^nd OCTOBER 

STRENGTH: 

Push press 

5 sets of 5 building over sets  

(2 mins rest between each set) 

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WOD: 

Every 4 minutes for 5 rounds (20 mins) 

The aim here is to be consistent on each round, try to get all rounds within 15 seconds of each other.  

Scale back the number of reps if not getting at least 1 minute rest each round. 

200m run with med ball 9/6kg 

15 burpees 

15 wall balls 9/6kg 

WEDNESDAY 23^rd OCTOBER 

GYMNASTICS STRENGTH/SKILL:

Tri sets– perform exercise A then straight into exercise B and C. Rest for 90 seconds before the next set.

4 sets.

A: 5 slow, controlled 3-5 second eccentric HSPU (No press back up, kick up each time) 

B: 10-30 second supinated grip chin over bar hold 

C: 20-30 second hollow hold

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WOD: 

18 Minute AMRAP 

6 Pull ups 

9 Box jumps 24/20” 

12 USA KB swings 24/16kg 

THURSDAY 24^th OCTOBER 

FLUSH / ACTIVE RECOVERY / PREP WOD: 

WOD #1 

12 minutes for Quality (perform all reps with great form) 

10 double KB/DL deadlifts 

50ft farmers carry 

10 ‘No press’ burpees

10 waiter squats Right 

10 waiter squats Left 

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Rest 5 minutes and set up for the next WOD 

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WOD #2 

12 minute EMOM 

Min 1: 50-100ft bear crawl 

Min 2: Double unders/Triple unders practice 

Min 3: 12-15 DB/KB floor press in bridge 

MIn 4: 45 seconds Alternating DB snatch 

FRIDAY 25^th OCTOBER 

20.3  

TBA ??? 

SATURDAY 26^th OCTOBER 

WOD: 

AMRAP (with a Partner) in 30 minutes. Split work however you like over the 30 minutes.

30 Burpees 

30 Double-Unders / 60 SU 

30 Deadlifts (45/30 kg) 

30 Push-Ups 

30 Hang Power Cleans (45/30 kg) 

30 Air Squats 

30 Shoulder-to-Overheads (45/30 kg) 

30 AbMat Sit-Ups 

30 cals (bike/row) 

SUNDAY 27^th OCTOBER 

Oly lifting class or rest day