Imperium Extra Core Workout X

3 rounds of
– 40 m double kettle bell front rack carry
– 30 sec of plank with weight transfer
– 30 sec of hollow flies

Rest 90 sec between rounds

A round of snatches

5 x e90sec
– 5 x 2 snatch / hang snatch

rest 90sec

5 x 90sec
– 5 x 1 snatch / hang snatch

Rest day

Rest day: Recovery work and mobility

Therapy sunday: Session 1

4 rounds for quality
– 5-8 strict pull up
– 12 d-ball over the shoulder
– 5-8 dumbbell bench press
– 20m low sled push
– rest as needed

Therapy sunday: Session 2

3 rounds for quality
– single leg db deadlift
– 20+20m single db overhead walk
– 20+20m suitcase carry
– rest as needes between efforts

Crossfit Games Open 20.2

RX & Masters 35 to 54
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50/35-lb. dumbbells. (22,5 & 15 in Kg)

Scaled & Scaled masters 35 to 54
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35/20-lb. dumbbells. (15 and 10 in Kg)

Masters RX 55+
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35/20-lb. dumbbells. (15 and 10 in Kg)

Masters scaled 55+
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 single-unders

20/15-lb. dumbbells. (10 and 7.5 in Kg)

Rest day

Rest day: Recovery work and mobility