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28

  • FT: Medicine Ball Cleans and Push Jerks
  • Opción 1 FT: Medicine Ball Cleans, Push Jerks and Medicine Ball Cleans
  • Opción 2 FT: Medicine Ball Cleans and Push Jerks
  • AMRAP 20 mins: Toes-to-bars, Burpees and Double Unders
  • Opción 1 4 RFT: Alternating Pistols, Single Arm Dumbbell Thrusters and Single Arm Dumbbell Thrusters
  • 4 RFT: Alternating Pistols, Single Arm Dumbbell Thrusters and Single Arm Dumbbell Thrusters

29

  • FQ: Scales, L-Sits, Handstands and 2 more
  • 5 RFT: Ring Muscle-ups, Strict Ring Dips and Squat Snatches
  • AMRAP 20 mins: Wall Balls, Burpees, Dumbbell Snatches and GHD Sit-ups

30

  • 3 RFT: 400 m, Ring Dips and Strict Pull-ups
  • Opción 1 3 RFT: 400 m, Push-ups and Strict Ring Rows
  • Chipper: Wall Balls, Chest-to-bar Pull-ups, 1600 m and Clean & Jerks
  • Opción 1 AMRAP 20 mins: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Burpees and Tuck-ups
  • AMRAP 20 mins: Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s, Single Arm Dumbbell Lunges, Burpees and GHD Sit-ups

31

  • Sumo Deadlift High-pull 3-3-3-3-3

Nov | 1

  • CrossFit Games Open 20.4 - Rx'd
  • Opción 1 CrossFit Games Open 20.4 - Scaled

2

  • CrossFit Games Open 20.4 - Rx'd
  • opción 1 CrossFit Games Open 20.4 - Scaled
  • opción 1 AMReps 12 mins (4,8,12,...): American Kettlebell Swings and Wall Balls
  • AMReps 12 mins (4,8,12,...): American Kettlebell Swings and Wall Balls

3

  • 5 RFT: 400 m, Hang Squat Cleans and Double Unders
  • Opción 1 5 RFT: 400 m, Hang Squat Cleans and Double Unders

4

  • Sumo Deadlift High-pull 3-3-3-3-3
  • 5 RFT: Alternating Dumbbell Snatches and Burpees
  • Opción 1 Run 1600 m TT
  • Opción 1 21-15-9: Dumbbell Clusters and Strict Ring Rows
  • Opción 1 Run 800 m TT
  • Opción 1 9-15-21: Dumbbell Front Squats and Burpees
  • Run 1600 m TT
  • 21-15-9: Dumbbell Clusters and Strict Pull-ups
  • Run 800 m TT
  • 9-15-21: Dumbbell Front Squats and Burpees

5

  • AMRAP 20 mins: Rows, Single-Leg Squats and Squat Snatches
  • opción 1 AMRAP 20 mins: Rows, Alternating Single Leg Squats and Squat Snatches
  • opción 2 AMRAP 20 mins: Rows, Pistol (Assisted w/pole or wall)s and Squat Snatches
  • AMRAP 20 mins: Double Unders, Wall Balls and Handstand Push-ups
  • AMRAP 20 mins: One Arm Devil Press, Pistols and Burpees

6

  • AMRAP 20 mins: Pull-Overs, Tuck-ups and Plank Holds
  • Opción 1 AMRAP 20 mins: Skin-the-Cats, Sit-ups and Plank Holds
  • Chipper: Thrusters, 1600 m, Snatches and 3 more
  • "Tabata" - Kettlebell Swing (American) : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Tuck Ups : 8 x 20 secs / 10 secs
  • "Tabata" - Jumping Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Snatch : 8 x 20 secs / 10 secs
  • "Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Dumbbell Snatch : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - American Kettlebell Swing : 8 x 20 secs / 10 secs

7

  • FT: Sumo Deadlift High-pulls, Thrusters, Sumo Deadlift High-pulls and 6 more
  • Opción 1 FT: Sumo Deadlift High-pulls, Thrusters, Sumo Deadlift High-pulls and 7 more
  • Squat Snatch : 3 @ 60%, 3 @ 65%, 3 @ 60%
  • Squat Snatch : 2x2 at 75% 1RM
  • Squat Snatch : 4x1 at 80% 1RM
  • Squat Snatch : 3x1 at 85% 1RM
  • EN PAREJAS AMRAP 30 mins: 200 m, Double Unders, Handstand Push-ups and Burpee Box Jumps

8

  • Opción 1 CrossFit Games Open 20.5 - Scaled
  • CrossFit Games Open 20.5 - Rx'd
  • 6 RFT: Kettlebell Swings, GHD Sit-ups and Yoga Push-ups

9

  • 50-40-30-20-10: Hip Extensions and Double Unders
  • Opción 1 50-40-30-20-10: Hip Extensions and Single Unders
  • AMRAP 15 mins: Thrusters, Pull-ups and 400 m
  • Opción 1 AMRAP 18 mins: Thrusters, Jumping Pull-ups and 400 m

10

  • 5 RFT: Burpee Box Jump Overs, Overhead Walking Lunges and Double Unders
  • Opción 1 5 RFT: Bar Facing Burpees, Overhead Walking Lunges and Single Unders

11

  • Back Squat : 10-8-6-4-2
  • FT: 1600 m, Max Rep Wall Balls and Burpees
  • AMRAP 12 mins: Pull-ups and Push-ups
  • Chipper: Rows, Dumbbell Thrusters, Burpees and 4 more
  • Opción 1 Chipper: Rows, Dumbbell Thrusters, Burpees and 4 more

12

  • 3 RFT: Strict Pull-ups, Push-ups, Air Squats and 800 m
  • Opción 1 3 RFT: Pull-ups, Push-ups, Air Squats, and 800 m
  • Opción 2 3 RFT: Strict Ring Rows, Knee Push-ups, Air Squats and 600 m
  • AMRAP 20 mins: Strict Handstand Push-ups and Squat Snatches
  • AMRAP 20 mins: Med Ball Hang Squat Cleans, Devil Press and Pistols

13

  • Split Snatch : 1-1-1-1-1-1-1
  • 5 RFT: Toes-to-bars and One Arm Devil Press
  • 4 RFT: Double Unders, Wall Balls and Burpee Box Jump Overs
  • Opción 1 4 RFT: Single Unders, Wall Balls and Burpee Box Jump Overs

14

  • Opción 1 AMRAP 12 mins: Pull-ups, Dumbbell Push-ups and Dumbbell Squats
  • Opción 2 AMRAP 12 mins: Ring Rows, Push-ups and Dumbbell Squats
  • AMRAP 12 mins: Weighted Pull-ups, Dumbbell Push-ups and Dumbbell Squats
  • Clean & Jerk : 3x1 at 60% 1RM
  • Clean & Jerk : 3x1 at 70% 1RM
  • Clean & Jerk : 2x2 at 75% 1RM
  • Clean & Jerk : 2x1 at 80% 1RM
  • Clean & Jerk : 3x1 at 85% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • 5 RFT: Wall Balls, Burpee Box Jump Overs and 400 m

15

  • Deadlift : 3-3-3-3-3-3-3
  • Chipper: Wall Balls, Pull-ups, Dumbbell Snatches and Pistols
  • 6 RFT: Double Unders, Kettlebell Push Press (One Arm R)s and Kettlebell Box Step-ups

16

  • FT: 1600 m, 1200 m, 800 m and 400 m
  • Opción 1 Chipper: 1200 m, 800 m, 400 m and 200 m
  • AMRAP 12 mins: Pull-ups, Dumbbell Deadlifts and Dumbbell Squat Cleans
  • Opción 1 AMRAP 12 mins: Jumping Pull-ups, Dumbbell Deadlifts and Dumbbell Squat Cleans
  • AMRAP 20 mins: Overhead Squats, Kettlebell Swings and Toes-to-bars
  • Opción 1 AMRAP 20 mins: Overhead Squats, Kettlebell Swings and Knees-to-chests

17

18

  • TEST Pull-ups : Max Set
  • TEST Butterfly Pull Ups : Max Set
  • TEST Ring Rows : Max Set
  • TEST Row 1000 m TT
  • 4 RFT: Burpee Over Bars, Deadlifts and 400 m
  • 4 RFT: One Arm Devil Press, One Arm Devil Press and Air Squats
  • Opción 1 4 RFT: One Arm Devil Press, One Arm Devil Press and Air Squats

19

  • 4 RFT: 400 m and Walking Lunges
  • Opción 1 4 RFT: 400 m and Walking Lunges
  • Jackie
  • Thruster : 1 Rep Max
  • AMRAP 20 mins: Run (medicine ball)s, Medicine Ball Cleans and Wall Balls

20

  • Hang Snatch : 1x5 at 55/45 lbs
  • Hang Power Snatch : 1x5 at 75/45 lbs
  • Hang Power Snatch : 1x5 at 95/65 lbs
  • Power Snatch : 1x1 at 155/125 lbs
  • Cindy
  • AMRAP 25 mins: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Double Unders and 400 m
  • Opción 1 AMRAP 25 mins: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Single Unders and 400 m

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Dec | 1