Sun Mon Tue Wed Thu Fri Sat

27

28

  • Front Squat : 5-5-5-5-5
  • 4 RFT: Wall Balls, Double Unders and Box Jumps

29

30

31

  • Pause Front Squat 4-4-4-4-4-4
  • FT: 800 m, Annies and 400 m
  • 5 RFT: 800 m, Walking Lunges and Toes-to-bars
  • 4 RFQ: Rope Pull-ups, Weighted Planks and Seated Double Kettlebell Press
  • Power Snatch + Overhead Squat : 1-1-1-1-1-1-1
  • Overhead Squat : 5-5-5-5-5

Nov | 1

2

3

4

  • Snatch Balance : 1-1-1-1-1-1-1
  • Snatch 1-1-1-1-1-1-1-1-1
  • Isabel

5

  • Deadlift 5-5-4-4-3-3-2-2
  • 4 RFQ: Alternating Db Bent Over Rows, Single Arm Landmine Press and Front Foot Elevated Split Squats

6

7

8

  • CrossFit Games Open 20.5 - Scaled

9

10

11

  • The Chief

12

13

  • Dumbbell Thruster 3-3-3-3-3
  • DG

14

  • Run : 3x 400 m, rest 2 mins
  • Run : 3x 550 m, rest 2 mins
  • Run : 3x 800 m, rest 2 mins
  • 3 RFQ: Hand Over Hand Sled Pulls, Dbl Kettlebell Oh Carries and GHD Sit-ups
  • Push Jerk & Split Jerk 1-1-1-1-1-1-1-1

15

16

17

18

  • Back Squat 10-10-5-5-3-3
  • 5 RFT: Wall Balls, Chest-to-bar Pull-ups and Double Unders

19

  • FQ: Jefferson Curls, Seated Filly Press, Front Rack Carries and Dragonflies
  • 24 RFT: 200 m, Kettlebell Swings and AbMat Sit-ups
  • Snatch Deadlift + Snatch : 1-1-1-1-1
  • Hang Snatch : 1-1-1-1-1

20

21

22

23

24

25

26

27

28

29

30