Week 5 CrossFit Open 2020 

4^th – 10^th November 

CrossFit Open (5/5 Last week!) 

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Overview for this week: 

Monday: Lower body strength 

Tuesday: Upper body Push / “Speed boat” pairs wod 

Wednesday: Gymnastic Pulling strength  

Thursday: Active flush / Not for time

Friday: Open 20.5 

Saturday: ‘21 guns’ 

Sunday: Olympic lifting class / Rest day 

MONDAY 4^th NOVEMBER 

LOWER BODY STRENGTH: 

Supersets. Part A, straight into B. (3 sets) 

A. Back rack split squat 6-8 reps each leg @ tempo 20X1

B. Dual KB front rack wall sit 30-45 secs (Scale to single KB/DB or none)

Rest 90 – 120 secs before next set 

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WOD: 

14 minute AMRAP 

20 power snatches 42.5/30kg

50 DU’s / 100 SU 

10 Air squats

TUESDAY 5^th NOVEMBER 

STRENGTH: 

15 minutes to build up to a heavy double Push Press* 

*2 seconds pause at the top, and 3 seconds eccentric. 

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WOD: 

“Speed Boat” in pairs. 

Split work however between partners. 

3 rounds for time 

60 cals row / 42 cals bike  

50 wall balls 9/6kg  

40 DB Hang clean and jerk 22.5/15kg 

WEDNESDAY 6^th NOVEMBER 

GYMNASTIC PULLING STRENGTH: 

EMOM 3 

3-10 Strict pull ups 

REST 1 minute 

EMOM 3 

15-20 secs supinated chin over bar hold 

REST 1 minute  

EMOM 3 

10-12 Ring rows  

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WOD: 

For Time 

9-6-3 

Squat cleans 80/55kg 

Muscle ups (ring or bar) 

THURSDAY 7^th NOVEMBER 

ACTIVE RECOVERY / FLUSH 

Foam Roll: 5-10 minutes 

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WOD: 

For Quality (not for time) 

25 Back squats 20/15kg 

25 Front squats 20/15kg 

400m run 

25 push press 20/15kg 

25 push jerk 20/15kg 

400m run 

25 Hang Power clean 20/15kg

25 Hang Power snatch 20/15kg

400m run 

25 bicep curls 20/15kg 

25 Narrow grip push ups 

400m run 

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MOBILITY WORK 10 minutes 

FRIDAY 8^th NOVEMBER 

20.5 Open workout 

TBA 

??? 

SATURDAY 9^th NOVEMBER 

SKILL EMOM 9 

Min 1: Max DU / Triple unders 

Min 2: 10-12 Heavy wall balls 12/9kg 

Min 3: 1 x Turkish get up on each side 

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WOD: 

‘21 Guns’ 

AMRAP in 21 minutes 

400m Run / 500m row / 30 cals bike

21 Push-Ups 

21 Box Jumps (24/20 in) 

15 Burpees 

9 Pull-Ups 

SUNDAY 10^th NOVEMBER 

Olympic lifting / Rest day