Sun Mon Tue Wed Thu Fri Sat

29

  • Run 5 km TT
  • Lat Pull Down 5x10
  • Single Arm Db Bent Over Row 5x10

30

  • Row 5 km TT
  • Dumbbell Shoulder Press 5x10
  • Front Squat : 5x5

Oct | 1

  • Run 5 km TT

2

3

4

5

6

7

8

  • 3 RFT: 800 m and Burpees
  • FQ: Strict Knees-to-elbows and GHD Hip Extensions

9

10

  • 3 Position Snatch (High Hang Snatch + Low Hang Snatch + 2" Hang Snatch : 1 Rep Max
  • AMRAP 12 mins: Row or Bike Calories and Clean & Jerks
  • Seated Cable Row 5x10
  • Every 1 min for 10 mins: Back Squat
  • Every 1 min for 10 mins: Deadlift
  • Helen

11

  • Run 7.1 km TT

12

  • CrossFit Games Open 20.1 - Rx'd

13

  • Row 7620 m TT

14

  • Run 6.7 km TT
  • Pause Front Squat 1-1-1-1-1-1
  • Front Squat : 1-1-1-1
  • Squat Clean 1-1-1-1-1-1-1-1-1-1

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2