Sun Mon Tue Wed Thu Fri Sat

30

31

  • 3 RFT: 400 m, Shoulder Press and Back Squats
  • 2 RFQ: Back Squats and Barbell Good Mornings
  • Alt EMOM 16 mins: Back Squats, Back Squats, Back Squats and 5 more

Sep | 1

  • FT: 200 m, Russian Kettlebell Swings and 400 m
  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • AMRAP 12 mins: Deadlifts, Burpees and 200 m

2

  • Alt EMOM 15 mins: Push Jerks, Jumping Alternating Lunges and Push-ups
  • Chipper: AbMat Sit-ups, Push-ups, Air Squats and 2 more
  • AMRAP 9 mins: Dumbbell Farmers Carries, Dumbbell Thrusters and AbMat Sit-ups

3

4

  • CrossFit Games Open 11.2
  • Run : 2x 400 m, rest 2 mins
  • FT: Run (medicine ball)s and Wall Balls

5

6

7

  • 3 RFT: 200 m, Dumbbell Farmers Carries and Dumbbell Hang Clusters
  • FT: 2x Clean & Jerks and Double Unders; 3x 200 m, Burpees and Toes-to...

8

  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • "Tabata" - Hollow Rocks : 6 x 1 min / 30 secs
  • 3 mins RemReps: 400 m and AbMat Sit-ups; 3 mins RemReps: 400 m and...

9

  • 3 RFT: Hang Power Cleans, Front Squats and Push Press
  • 3 RFT: Burpees, Box Jumps and Goblet Squats
  • Alt EMOM 10 mins: Handstand Push-ups and Kettlebell Swings

10

11

  • Thruster 2-2-2-2-2-2-2
  • AMRAP 9 mins: Thrusters and Double Unders
  • 3 RFT: Air Squats, Jumping Alternating Lunges and 200 m

12

13

14

  • Hang Power Clean 2-2-2-2-2
  • 2 RFT: 400 m, Double Unders and AbMat Sit-ups
  • 3 RFT: Hang Power Cleans and Burpees

15

16

  • 3 RFQ: Barbell Good Mornings and 200 m
  • Alt EMOM 15 mins: Barbell Good Mornings, Back Squats and Thrusters
  • 3 RFT: 400 m and Toes-to-bars

17

  • AMRAP 9 mins: Burpee Box Jumps and Deadlifts
  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • 3 RF-ME / 1 min Stations: AbMat Sit-ups, Push-ups and Double Unders

18

  • AMRAP 12 mins: Power Cleans, Kettlebell Swings and Air Squats
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • FT: Double Unders; 3x Power Cleans, Front Squats and Push Press...

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3