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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

7

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

18

  • 5x RFT: Row Calories, Alternating Dumbbell Snatches and Burpee Box Jump Overs
  • Back Squat : 5-5-5
  • Deadlift : 3 Rep Max
  • Sumo Deadlift : 3 Rep Max
  • 3 RFT: Kettlebell Swings, Box Jumps, Thrusters and Kettlebell Sumo Deadlift High-pulls

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Oct | 1

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