WOD
 | Sun, Oct 27 2019 |  |
| CrossFit 20191027 | On-Ramp Day 1 | CROSSFIT OPEN 20.3 |
CrossFit 20191027
(Time, Rx+, Rx2, Rx3)
Warmup
Front Squat 3-3-3-3-3
WOD: 7 Min AMRAP
- 5 Sumo Deadlift High Pull
- 5 Strict HSPU
Rx+ 115/75
Rx 95/65, Elevated Platform (max 1 plate)
Rx2 75/55, Elevated Platform (2 plates)
Rx3 65/45, HSPU from box or floor
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On-Ramp Day 1
(Time,  Onboarding)
Explanation of CrossFit and Fitness
Warm-up
Introduction of Movements
- Squat
- Ring Row
- Pushup
WOD:
- 200m Run
- 15-12-9 of... Squat, Ring Row, Pushup
- 200m Run
Cool Down/Stretch
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Planned: Thu,Jul22,2021 Tue,Mar17,2020 Sun,Oct27,2019 Sun,Feb10,2019 Sun,Oct7,2018 Mon,Apr30,2018 Thu,Apr19,2018 Thu,Feb15,2018 Thu,Jan25,2018 Sun,Jan14,2018 Wed,Jan10,2018 Thu,Nov30,2017
| Colleen | 8:08 Rx | Row instead of run |
|
CROSSFIT OPEN 20.3
(Reps, Rx+, Rx2, Rx3, CrossFit Open)
CrossFit Open 20.3
Time cap: 9 min.
21-15-9 (Diane)
- Deadlifts 225/155
- Handstand push-ups
then 21-15-9
- Deadlifts 315/205
- 50-ft. Handstand Walk
Rx+ as prescribed
Rx (Masters) 185/125 & Push Press 95/65
then 265/165 & 10 HSPU
Rx2 (Scaled) 135/95 & HR Pushups
then 185/135 & 50' Bear Crawl
Rx3 (Masters Scaled) 115/80 & HR Knee Pushups
then 155/105 & 50' Bear Crawl
Enter time if completed before the time cap
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