Sun Mon Tue Wed Thu Fri Sat

27

28

  • Alt EMOM 10 mins: Double Under Practices and Rows
  • FT: Rows and Double Unders

29

30

  • 1 Push Press + 2 Push Jerk + 1 Split Jerk : 1 Rep Max
  • AMRAP 4 mins: Jerks and Lateral Burpees Over Bar

31

  • 12-9-6-3-6-9-12: Squat Snatches and Strict Pull-ups
  • "Death By" - Back Squat : 85 lbs + 10 lbs / 1 min
  • Back Squat : 5 Rep Max

Nov | 1

  • CrossFit Games Open 20.4 - Scaled

2

  • AMRAP 25 mins: Row Calories, Wall Balls and Sandbag Cleans

3

4

5

  • 22-20-18-16-14: Dumbbell Push Press, Dumbbell Suitcase Reverse Lunges and 200 m
  • Back Squat : 10 Rep Max
  • 3 RFT: Front Squats and Toes-to-bars

6

7

  • Alt EMOM 24 mins: Row Calories, 2 Hang Muscle Snatch + 1 Overhead Squats, Arch-to-Hollows and 3 more

8

  • CrossFit Games Open 20.5 - Scaled

9

10

11

12

  • Strict Press 7-7-7-7-7

13

  • Every 1:30 for 9 mins: Pause Clean Deadlifts and High Hang Power Cleans
  • 5 RFT: Hang Power Cleans, Front Rack Lunges and Double Unders

14

15

  • Tempo Deadlift : 5-5-5-5-5
  • 3 RFT: Deadlifts, Sit-ups and Walking Lunges

16

  • Deadlift : 1 Rep Max
  • Chipper: Front Squats, Hang Clean & Jerks, Hang Power Snatches and Hang Clusters

17

18

  • Alt EMOM 8 mins: Strict Pull-ups and Dumbbell Floor Press
  • Chipper: Bumper Plate Ground-to-Overheads, Rows, 800 m and 2 more

19

20

  • Every 1:30 for 10:30: High Hang Power Cleans, Pause Hang Power Cleans and Front Squats
  • AMRAP 6 mins: Hang Power Cleans and Burpee Over Bars

21

22

23

24

25

26

27

28

29

30