31

• Snatch : 2-2-2-2-2
• AMReps 10 mins: Wall Balls
• Bench Press : 5x5 at 90% 1RM, rest 2:30
• AMRAP 20 mins: Wall Balls, Double Unders, Box Jumps and 7 more

Sep | 1

• Clean & Jerk (2 + 1) 1-1-1-1-1
• AMReps 14 mins (3,6,9,...): Power Clean & Jerks and Toes-to-bars
• Back Squat : 5-5-5-5-5, rest 2:30
• FT: 3x Plate Pushes and 400 m; ; 3x Jump Rope Singles and Backward...

2

• CrossFit Games Open 17.5
• Bench Press : 3-3-ME
• Every 2 mins for 12 mins: Behind The Neck Jerk
• AMRAP 20 mins: Handstand Push-ups, Pistols (Alternating Legs)s and Pull-ups

3

• Deadlift : 3-3-ME
• 3 RFQ: Rows, Runs and Mobilities
• Sumo Deadlift : 5x5 at 90% 1RM, rest 2:30
• Blast Off - CFC Chipper: 100 m, Wall Balls, 100 m and 20 more

4

• AMRAP 30 mins: Rows, Handstand Push-ups, Russian Kettlebell Swings and 2 more
• Shoulder Press : 3-3-ME
• Front Squat : 5x5 at 90% 1RM, rest 2:30
• FT: Pull-ups, Push-ups and Squats

5

• Hope
• Back Squat : 3-3-ME
• AMRAP 35 mins: 800 m, Renegade Rows, Air Dyne Reps and Burpee Box Jump Overs

6

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8

• Alt EMOM 16 mins: Burpee Box Jump Overs and Toes-to-bars
• Back Squat : 5-3-ME
• Pause Bench Press : 5x5 at 80% 1RM, rest 2:30
• AMRAP 20 mins: Wall Balls, Double Unders, Handstand Walks and 5 more

9

• Snatch : 2-2-2-2-2
• AMRAP 10 mins: Double Unders, Pistols and Push Press
• Drop Snatch : 2-2-2-2-2-2, rest 2 mins
• AMRAP 25 mins: Row Calories, Airdyne Calories, Burpees and 2 more

10

• Clean & Jerk (2 + 1) 1-1-1-1-1
• 3 RFQ: Rows, Runs and Mobilities
• Front Squat 5-5-5-5-5, rest 2:30
• AMRAP 25 mins: Sumo Squat Jumps, AbMat Sit-ups and Kettlebell Swings

11

• Glenn 238 FT: 2x Rows, Bar Muscle-ups, Handstand Push-ups and 4 more; Burpees
• Sumo Deadlift 5-5-5-5-5, rest 2:30
• Alt EMOM 21 mins: Burpees, Double Unders and Kettlebell Thrusters

12

• Bench Press : 5-3-ME
• Deadlift : 5-3-ME
• AMRAP 40 mins: Burpees, 200 m, Pull-ups and 5 more

13

14

• Clean & Jerk (2 + 1) 1-1-1-1-1
• Alt EMOM 16 mins: Kettlebell Snatches and Double Unders
• Bench Press : 3 Rep Max
• Chipper: 400 m, Wall Balls, Burpees and 2 more

15

• AMRAP 15 mins: Chest-to-bar Pull-ups, Handstand Push-ups and Alternating Pistols
• Bench Press : 5-5-5
• Back Squat : 3 Rep Max
• AMRAP 10 mins: Push Press and AbMat Sit-ups

16

• 3 RFQ: Rows, Runs and Mobilities
• Deadlift : 5-5-5
• Clean High Pull + Power Clean + Hang Clean (Knee) : 2-2-2-2-2, rest 2 mins
• 4 RFT: Rows, Double Unders, Rows and Alternating Dumbbell Snatches

17

• AMRAP 25 mins: 400 m, Deadlifts, Wall Balls and Toes-to-bars
• Shoulder Press : 5-5-5
• Front Squat : 3 Rep Max
• 21-15-9: Power Cleans and Toes-to-bars

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Oct | 1

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