30

• Front Squat : 5-5-5-5
• Alt EMOM 16 mins: Hang Snatches and Double Unders
• Front Squat : 6-6-6-6
• 3 RFT: Wall Balls and Dumbbell Burpee Box Step Overs

Oct | 1

• Power Clean + Hang Squat Clean & Jerk 1-1-1-1-1-1-1
• Alt EMOM 21 mins: Power Clean & Push Jerks, Toes-to-bars and Burpees
• Alt EMOM 12 mins: Bear Crawls, Paloff Holds, Dead/Static Hangs and Broad Jumps
• 4 RF-ME: Alternating Pistols, 400 m, Toes-to-bars and Strict Pull-ups

2

• Back Squat : 5-5-5-5
• 4 RFT: American Kettlebell Swings and 400 m
• Clean & Jerk : 1-1-1-1-1-1-1-1-1-1
• FT: Row Calories, Ground-to-Overheads and Strict Handstand Push-ups

3

• Split Jerk : 2-2-2-2-2-2-2
• Mary
• Speed Deadlift : 6x3 at 70% 1RM
• 3x RFT: Assault Bike Calories and Farmers Carry Walking Lunges

4

• Bench Press : 5-5-5-5
• 4x RFT: Rows, Max Rep Push Ups and Banded Face Pulls
• Bench Press : 5x4 at 80% 1RM
• AMRAP 12 mins: Strict Pull-ups, Pull-ups, Ring Dips and Push-ups

5

• 2 Snatch Balance + 1 Overhead Squat 1-1-1-1-1-1
• Deadlift : 5-5-5-5
• AMRAP 12 mins: Kettlebell Snatches, Wall Balls and V-ups
• AMRAP 35 mins: Thrusters, Kettlebell Swings, Wall Balls and Box Jumps

6

7

• Split Jerk : 2-2-2-2-2
• Front Squat : 8-8-8
• AMRAP 10 mins: Pull-ups, Push-ups, Air Squats and Double Unders
• Deadlift : 1 Rep Max
• AMRAP 8 mins: Pull-ups, Single Arm Dumbbell Hang Clean & Jerks and Single Arm Dumbbell Hang Clean & Jerks

8

• Shoulder Press : 8-8-8
• High Hang Snatch : 3-3-3-3-3
• Row : 6x 250 m
• Bench Press : 10x3 at 75% 1RM
• 5 RFT: Double Unders, Push Press and Push-ups

9

• Power Clean + Clean : 2-2-2-2-2
• Back Squat : 3-3-3-3-10
• Alt EMOM 10 mins: Deadlifts and Lateral Burpees
• 15 minute skill work of your choice
• AMRAP 30 mins: 400 m, Russian Kettlebell Swings, Row Calories and Burpee Box Jump Overs

10

• Bench Press 3-3-3-3-10
• "Tabata" - Airdyne Bike : 5 x 1 min / 1:30
• Front Squat : 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 8...
• Chipper: Row Calories, Toes-to-bars, Power Cleans and 2 more

11

• CrossFit Games Open 20.1 - Rx'd
• CrossFit Games Open 20.1 - Scaled
• CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+

12

• Snatch Pull + Snatch + Overhead Squat 1-1-1-1-1-1-1
• Run 2400 m TT
• AMRAP 30 mins: 400 m, Strict Pull-ups, Push-ups, and Air Squats

13

14

• Front Squat : 5-5-5-5-5
• AMRAP 20 mins: Double Unders, Row Calories and Wall Balls
• WARM UP
• 4x RFT: Rows, Snatches, 400 m and Snatches

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3