30

• Push Press + Push Jerk : 1-1-1-1-1-1, rest 2 mins
• AMRAP 10 mins: Burpee Box Jump Overs, Single Arm Dumbbell Thrusters and 200 m
• Front Squat : 5-5-5-5-5
• Chipper: Weighted Alt Walking Lunge With Oh Plates, Toes-to-bars, Dumbbell Snatches and 4 more

Oct | 1

• Power Clean + Hang Squat Clean + Push Jerk + Split Jerk : 1-1-1-1-1-1-1
• 2 RFQ: Farmer Carries and Sorensen Holds
• 6 RFT: 350 m, Alternating V-ups and Push-ups

2

• Rear Foot Elevated Split Squat : 12-12-12-12-12-12
• 5 RFT: Kettlebell Sumo Deadlift High-pulls, Toes-to-bars and Double Unders
• Deadlift : 10-5-1-10-5-1
• 7 RFT: Dumbbell Deadlifts and Single Arm Dumbbell Push Press

3

• Snatch Deadlift + High Hang Snatch + Snatch : 1-1-1-1-1-1, rest 2 mins
• Snatch 3-3-3-3-3, rest 1:30
• 2 RFQ: Single Arm Dumbbell Bench Press and Sandbag Carries
• AMRAP 25 mins: 800 m, Farmer Carries, 350 m and Kettlebell Swings

4

• Single Leg Glute Bridges : 3x10, rest 1 min
• Kettlebell Deadlift 10-10-10-10
• Chipper: Farmer Carries, Pull-ups, AbMat Sit-ups and 2 more
• Power Snatch 3-2-1-3-2-1, rest 1:30
• Amanda

5

• AMRAP 20 mins: Dumbbell Squat Cleans, Dumbbell Shoulder-to-Overheads, Double Unders and 350 m

6

7

• Reverse Barbell Lunge 14-14-14-14
• Chipper: Rows, Kettlebell Swings, Push-ups and 2 more
• Overhead Squat : 3-3-3-3-3
• 5 RFT: 400 m, Single Arm Dumbbell Clean & Jerks and V-ups

8

• Power Clean+Hang Power Clean : 1-1-1-1-1-1, rest 1:30
• Clean Pull : 3-3-3-3-3
• 2 RFQ: Tire Flips, Banded Bent Over Barbell Rows, Wall Sits and Filly Walks
• 3x AMRAP 9 mins: 200 m, Box Jumps and Goblet Squats

9

• Back Squat : 3-3-3-3-3-3
• AMRAP 5 mins: Single Unders and Burpees
• AMRAP 5 mins: Toes-to-bars and Russian Kettlebell Swings
• AMRAP 5 mins: Wall Balls and 200 m
• Standing Box Jump Max Heights : Max Set
• Skin The Cats : 7x1
• Toes To Rings : 4x10
• 21-15-9: Power Snatches and Burpee (Bar Facing)s

10

• Strict Press + Push Press + Split Jerk : 1-1-1-1-1
• AMRAP 5 mins: Double Under Practices
• AMRAP 5 mins: Kipping Pull-up Practices
• 3 RFT: 800 m and Weighted AbMat Sit-ups
• 3 RFT: Row Calories, 400 m and Rests

11

• CrossFit Games Open 20.1 - Scaled
• CrossFit Games Open 20.1 - Rx'd

12

• Chipper: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

13

14

• Lifting: Dumbbell Deadlifts, Dumbbell Snatches and Dumbbell Shoulder-to-Overheads
• AMRAP 20 mins: 400 m, Push-ups, Air Squats and AbMat Sit-ups
• Deadlift : 3-3-3-3-3
• 5 RFT: Deadlifts and Box Jumps

15

• Behind The Neck Strict Press 3-3-3-3-3
• Overhead Squat : 2-2-2-2-2-2-2
• 2 RFQ: Seated Dumbbell Press, Suitcase Carries and GHD Sit-ups
• 3x AMRAP 11 mins: Dumbbell Snatches, Double Unders and 200 m

16

• 4 RFT: Kettlebell Swings, Burpees and Toes-to-bars
• Front Squat : 6-6-6-6
• 5 RFT: Single Arm Dumbbell Overhead Walking Lunges and Toes-to-bars
• Power Clean : 1-1-1-1-1-1-1

17

• Bench Press (close grip) 3-3-3-3-3-3
• Feet Elevated Ring Rows : 6x10
• 3 RFT: Yoke Carries, Bridge Holds and Supinated Strict Pull-ups
• 5 RFT: 550 m, Rests, 350 m and Rests

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Nov | 1

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