WOD for Friday, Nov 01, 2019

CrossFit Open 20.4

Workout announced Friday AM

How it works at CFCH;
– 0630, 0730, 1100 classes will do the Open workout as a class
– 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
– CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
You DO NOT have to be officially registered in the Open to attend. All welcome.
– The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

Strength 01-11-2019

Close Grip Floor Press: Build to a 3RM in 7 sets with perfect form.

  • Rest 2:00
  • Goal: -85-90% of 1RM Floor Press

Conditioning 01-11-2019

For time:
100 DB Renegade Rows @50/35lbs (left + right = 2 reps)
75 Push-ups
50 Burpees

  • 18:00 Time Cap

Extra Credit 01-11-2019

Rusin Triset x 2 rounds
2:00 Three way foam roll thoracic spine
3:00 of Parasympathetic Breathing

Open Gym

Make a note of your achievements in 'Open Gym'