Sun Mon Tue Wed Thu Fri Sat

30

31

  • 5 RFT: Wall Balls and Double Unders
  • Clean : 3-3-2-2-1-1-1

Sep | 1

  • AMRAP 15 mins: Deadlifts, Push-ups and Sit-ups
  • Overhead Squat 3-3-2-2-1-1-1

2

  • Every 1 min for 7 mins: Handstand Push-up
  • 10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees

3

  • Muscle Snatch 4-4-4-4
  • AMRAP 16 mins: American Kettlebell Swings, Sit-ups and 400 m

4

  • Front Squat 3-3-2-2-1-1-1
  • 5 RFT: Sumo Deadlift High-pulls and Push Press

5

  • Clean 3-3
  • Back Squat : 3-3-3
  • Strict Press 2-2-2

6

7

  • DT

8

  • 4 RFT: American Kettlebell Swings, Burpees and 200 m

9

  • Clean : 3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1
  • AMRAP 7 mins: Double Unders and Push-ups

10

  • Hang Squat Snatch 2-2-2-2
  • 5 RFT: Wall Balls and Sit-ups

11

12

  • Hang Squat Clean : 3-3-3
  • Clean : 3-3-2-2-1-1-1
  • Pause Back Squat : 3-3-3-3

13

14

  • Every 1 min for 8 mins: Medicine Ball Clean
  • 21-15-9: Deadlifts, Sit-ups and 400 m

15

  • FT: Rows and Push Press
  • CrossFit Games Open 12.1

16

  • Power Clean 2-2-2-1-1-1-1
  • Back Squat 2-2-2-1-1-1-1
  • AMRAP 5 mins: Russian Kettlebell Swings and Push-ups

17

  • Front Squat : 2-2-2-2-2
  • 7 RFT: Double Unders and Snatches

18

19

20

21

22

  • Bicep Curl 10-10-10
  • Tricep Extension 10-10-10
  • Supinated Barbell Bent Over Row : 10-10-10
  • FT: 200 m, Ground-to-Overheads, 200 m and 7 more

23

  • 4 RFT: Deadlifts and Sit-ups

24

  • Back Squat : 3-3-2-2-1-1-1
  • Strict Press 3-3-2-2-1-1-1

25

26

27

28

29

30

Oct | 1

2

3