We will have the live announcement of CrossFit Open Workout 20.1 and see Rich Froning  face off against Scott Panchik

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
10 Deadlifts
8 Push Press
10 inch Worms
8 Squat Jumps

Strength:
DeadLift 10 min
2 Rep Max touch and go (no more than 3 attempts)
Then:
5 min EMOM
5-10 Strict Handstand Push Ups

Mobility: 12 mins
90 Sec /side Partner Calf Smash
90 Sec /side Partner Hamstring Smash

Metcon: 15 mins cap
Teams of 2
100 Box Jumps
75 Deadlift 185/135
50 DB Snatch 50/35

Only one athlete can work at a time. Split the reps as equal as possible.

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, October 10th, ME UPPER:

Jet Fuel:
Partners:
1 person always in a plank hold while the other performs:
10 assault bike cals
Bear crawl down n back
Crab walk down n back
*Review Snatch

Major Lift: Red: Shoulder Press 
Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)
Max 1
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 3 September 19th

GainCity:
5x
20 Banded straight arm pulldowns
20 bandy curls
20 bandy tricep pushdowns
20 bandy pull aparts

Afterburner:
2 mins Max Rep Hang power Snatch AHAP
-rest 3 mins
5 Rounds:
15 Pushups
15 Cal Aassault Bike
-rest 3 mins
1 min Max Rep Hang Power Snatch AHAP