Sun Mon Tue Wed Thu Fri Sat

27

28

29

  • Bench Press 2-2-2-2
  • 5 RFT: 200 m, Pull-ups and Handstand Push-ups

30

  • Every 2 mins for 10 mins: Deadlift
  • FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows

31

Nov | 1

  • CrossFit Games Open 20.4 - Rx'd

2

  • Every 1 min for 10 mins: Dumbbell Squat Snatch
  • AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

3

4

  • Bench Press 1-1-1-1
  • AMReps 8 mins: Rows and Burpee Pull-ups

5

  • Back Squat : 2-2-2-2
  • AMRAP 15 mins: 200 m, Back Squats and Box Jumps

6

7

  • Hang Squat Snatch 2-2-2-2
  • 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

8

9

  • CrossFit Games Open 20.5 - Rx'd

10

11

12

  • Jack
  • Front Squat : 1 Rep Max
  • 30-20-10: Dumbbell Thrusters and Toes-to-bars

13

  • Deadlift : 3-3-3
  • Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

14

  • Overhead Squat : 3-3-3
  • 3 RFT: 400 m, Overhead Squats and Bar Muscle-ups

15

16

  • "Death By" - Snatch : 45/35 lbs + 10 lbs / 1 min
  • "Death By" - Clean : pick load + 10 lbs / 1 min
  • "Death By" - Deadlift : pick load + 10 lbs / 1 min
  • 3 RFT: Air Squats, AbMat Sit-ups, and Assault Bike Calories

17

18

  • Back Squat : 1 Rep Max
  • Row 3000 m TT
  • Concept 2 BikeErg 10000 m TT

19

  • Power Clean : 2-2-2-2
  • Saved by the Barbell

20

21

22

23

24

25

26

27

28

29

30