Sun Mon Tue Wed Thu Fri Sat

30

31

  • Power Snatch : 1 Rep Max

Sep | 1

  • Snatch : 2 @ 70%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 89%, 1 @ 92%, 1 @ 95%
  • FT: Rows, Burpee Over Bars and Hang Power Snatches
  • Squat Snatch : 1 Rep Max

2

3

  • CrossFit Games Open 11.6 / 12.5 / 18.5 - Rx'd
  • Front Squat : 1 Rep Max

4

  • Every 3 mins for 18 mins: Deadlift
  • AMRAP 10 mins: Step Down Box Jumps, Toes-to-bars and Dumbbell Alternating Reverse Lunges

5

6

7

8

  • Nancy
  • Snatch : 2-1-1-1-1-1-1-1-1-1

9

10

  • Every 4 mins for 20 mins: Deadlifts, Power Cleans and Alternating Reverse Lunges
  • Alt EMOM 12 mins: Reverse Snow Angels, Side Planks and Band Pull Aparts

11

12

13

14

15

  • Back Squat : 8-8-8-4-4

16

17

  • AMRAP 10 mins: Double Unders and Farmers Carry Walking Lunges

18

  • Deadlift : 1 Rep Max

19

  • 5 RFT: 400 m, Alternating Kettlebell Snatches and Alternating Cossack Squats

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3