Sun Mon Tue Wed Thu Fri Sat

29

  • Run 1.5 mi TT

30

  • Chipper: Weighted Alt Walking Lunge With Oh Plates, Toes-to-bars, Dumbbell Snatches and 4 more
  • Front Squat : 5-5-5-5-5

Oct | 1

  • 2 RFQ: Farmer Carries and Sorensen Holds
  • Power Clean + Hang Squat Clean + Push Jerk + Split Jerk : 1-1-1-1-1-1-1

2

  • 7 RFT: Dumbbell Deadlifts and Single Arm Dumbbell Push Press
  • Deadlift : 10-5-1-10-5-1

3

4

5

6

7

  • 5 RFT: 400 m, Single Arm Dumbbell Clean & Jerks and V-ups
  • Overhead Squat : 3-3-3-3-3

8

  • Power Clean+Hang Power Clean : 1-1-1-1-1-1, rest 1:30
  • Clean Pull : 3-3-3-3-3

9

  • Skin The Cats : 7x1
  • Toes To Rings : 4x10
  • 21-15-9: Power Snatches and Burpee (Bar Facing)s

10

  • 3 RFT: 800 m and Weighted AbMat Sit-ups
  • 3 RFT: Row Calories, 400 m and Rests
  • Strict Press + Push Press + Split Jerk : 1-1-1-1-1
  • AMRAP 5 mins: Double Under Practices
  • AMRAP 5 mins: Kipping Pull-up Practices

11

12

13

14

  • 5 RFT: Deadlifts and Box Jumps
  • Deadlift : 3-3-3-3-3

15

  • Behind The Neck Strict Press 3-3-3-3-3
  • Overhead Squat : 2-2-2-2-2-2-2
  • 3x AMRAP 11 mins: Dumbbell Snatches, Double Unders and 200 m
  • 3x AMRAP 11 mins: Dumbbell Snatches, Double Unders and 200 m

16

17

18

  • Bench Press (close grip) 3-3-3-3-3-3
  • Feet Elevated Ring Rows : 6x10
  • 3 RFT: Yoke Carries, Bridge Holds and Supinated Strict Pull-ups
  • 5 RFT: 550 m, Rests, 350 m and Rests
  • Back Squat : 2-2-2-2-2
  • Deadlift : 1-1-1-1-1
  • CrossFit Games Open 20.2 - Rx'd

19

  • Run 3 mi TT

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2