Sun Mon Tue Wed Thu Fri Sat

29

  • Alt EMOM 12 mins: Squat Snatches, Squat Snatches and Squat Snatches
  • 50-40-30-20-10: Box Jump Overs and Wall Ball Shots

30

  • Muscle-ups : Max Set
  • Muscle-ups : 9x Max Rep, rest 2 mins

Oct | 1

  • Strict Handstand Push-ups : Max Set
  • Strict Handstand Push-ups : 9x Max Rep, rest 2 mins
  • 12-9-6-3: Clean & Jerks and Bar Muscle-ups

2

3

4

5

6

7

  • Power Snatch : 1-1-1-1-1
  • Isabel
  • Back Squat : 5 @ 78%, 3 @ 82%, 1 @ 86%, 5 @ 78%, 3 @ 82%, 1 @ 86%, rest 2 mins
  • Muscle-ups : 6x Max Rep, rest 2 mins

8

  • Strict Handstand Push-ups : 6x Max Rep, rest 2 mins
  • AMRAP 4 mins: Row Calories, Burpees and Chest-to-bar Pull-ups
  • AMRAP 4 mins: Row Calories, Burpees and Toes-to-bars
  • AMRAP 4 mins: Row Calories, Burpees and Pull-ups
  • 3 RFQ: Med Ball GHD Sit-ups and Glute Ham Raises

9

  • 2 RFT: 400 m, Row Calories and Squat Cleans
  • 2x RFT: Power Cleans, Front Squats and Push Jerks
  • AMReps 2 mins: Double Unders

10

11

  • CrossFit Games Open 20.1 - Rx'd

12

13

14

  • 15-12-9: Row Calories and Power Snatches
  • 15-12-9: Row Calories and Clean & Jerks

15

  • Strict Handstand Push-ups : 6x Max Rep

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2