Thursday 191114

For 20 minutes:

Run 400 m

Rest precisely the same amount of time as the previous run

Practice SLIPS for 30 minutes.

Wednesday 191113

5 rounds for time of:

30 wall-ball shots

30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box

♂ 20-lb. ball to 10 ft., 24-in. box

Ricky

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

5 dumbbell deadlifts

8 push presses

♀ 50-lb. DBs, 95-lb. barbell

♂ 75-lb. DBs, 135-lb. barbell

Sunday 191110

4 rounds for time of:

Run 400 m

50 walking lunges

Workout 20.5

Workout 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Read the scorecard for full event details.

Thursday 191107

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Wednesday 191106

Deadlift 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Tuesday 191105

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 25-lb. DBs, use one for pull-ups

♂ 35-lb. DBs, use one for pull-ups

Sunday 191103

Split snatch 1-1-1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Workout 20.4

Workout 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Read the scorecard for full event details.

Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.