Mon Tue Wed Thu Fri Sat Sun

30

  • Muscle-ups : 9x Max Rep, rest 2 mins
  • Alt EMOM 12 mins: Squat Snatches, Squat Snatches and Squat Snatches
  • FT: Row Calories, Double Dumbbell Front Squats, and Double Dumbbell Box Step Overs
  • FT: Row Calories, Double Dumbbell Front Squats, and Dumbbell Box Step Overs

Oct | 1

  • Strict Handstand Push-ups : 9x Max Rep, rest 2 mins

2

  • Deadlift : 5 Rep Max
  • FT: Toes-to-bars, Squat Snatches, Double Unders, and 8 more

3

  • Overhead Squat 1x3

4

  • FT: Thrusters, Pull-ups, Thrusters, and 5 more

5

  • Chipper: Burpees, Burpee Box Jump Overs, Hang Cleans, and 9 more

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

12

  • 5 RF-ME: Rows and Handstand Push-ups
  • CrossFit Games Open 20.1 - Scaled
  • AMRAP 20 mins: Rows, 400 m, and 3 Rounds of Cindies
  • Alt EMOM 12 mins: Squat Snatches, Squat Snatches and Squat Snatches

13

14

  • CrossFit Games Open 20.1 - Scaled
  • Back Squat : 5 @ 80%, 3 @ 84%, 1 @ 88%, 5 @ 80%, 3 @ 84%, 1 @ 88%, rest 2 mins

15

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17

18

19

20

21

22

23

24

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31

Nov | 1

2

3