Letzte Open-Woche / Open End Party am 8.11.2019

Openend Engeler
Aloha Team
Die letzte Woche der CrossFit Games Open 2020 startet morgen und wir freuen uns auf die OpenEnd Party am Freitag, 8. November 2019 – wir starten da um 17.00 Uhr und hoffen, dass ihr alle dann bereits da seid und die Athleten anfeuert.
 
Hier die Workouts für die kommende Woche:
 
Montag 4.11.2019
Open 20.4 (Re-)Do
 
OR
 
2 x 20-minute intervals
Buy-in: 2000m Row / 5000m Air Bike
Then in the remaining time AMRAP
30 Burpees
12m Bumper Plate Push
20/15 Cal Air Bike / Row
12m Bumper Plate Push
Rest 3min
Flow. 20-minute AMRAP, rest 3-minutes, repeat 20-minute AMRAP
 
Dienstag 5.11.2019
 
A. Overhead Squat
6 x 6 @ max 80% 1RM – Do 10 Squat Tuck Jumps before every set
 
B. 4 Rounds for Quality
4 Close grip bench press @ max 90% 1RM
10/side DB/KB Rows AHAFA
 
C. 4 Rounds (Time Cap 10min)
10/side dead bug (weighted)
30-second Ring support hold
10/side bird dog
30-second Chin over the (pull up) bar hold
10/side side plank raise with twist
30-second Bottom of ring dip support hold
 
Mittwoch 6.11.2019
4 x 5-minute intervals
A. AMRAP 5
21 Wall ball 30/20
15/12 Cal Row
9 Pull-Ups / 6 Chest2Bar Pull Ups / 3 Bar Muscle Ups
Rest 2min
 
B. AMRAP 5
15m Overhead walking lunge (Left arm) 22.5/15
10 Alt. DB Hang Power Clean and Jerk 22.5/15
15m Overhead walking lunge (Right arm) 22.5/15
20 Russian Twist 22.5/15
Rest 2min
 
Flow.A – B – A – B
 
Donnerstag 7.11.2019
EMOM 25
Power Snatch
Overhead Squat
Hang Squat Snatch
Squat Snatch
 
Freitag, 8.11.2019
Open WOD 20.5 + Open End Party gesponsert von Engeler Automobile - wir freuen uns!