10.21.19 – 10.26.19

Monday: 10.21.19

 

3-3-3 Push Press
In 12 minutes or less, build to three sets of three reps at the same weight.

Then,

For time
20-40-60-80 Double unders
8-6-4-2 Shoulder to overhead 185/125# (or no more than the weight used for the triples)

 


Tuesday: 10.22.19

 

10 Back squats
In 12 minutes or less, build to a heavy set of 10 reps.

Then,

One round every 3 minutes for 4 rounds total
10 Wall ball shots
20′ Sled push 180/135# additional weight
20′ Sled drag 180/135# additional weight
10 Cals on air bike

Record slowest time.

 


Wednesday: 10.23.19

 

On the minute for 8 round (4 rounds of each)
Even: Handstand work (walking, freestanding hold, hold against wall, shoulder taps, etc)
Odd: 5-8 Strict toes to bar (on bar, on pegboard, on floor, v-ups, etc)

Then,

On the minute for 8 round (4 rounds of each)
Even: Ring muscle ups
Odd: Slam ball over the shoulder

Keep a running total through all eight minutes.

 


Thursday: 10.24.19

 

 

 


Friday: 10.25.19

 

CrossFit Open WOD 20.3
TBA

 


Saturday: 10.26.19

 

TBA dependent on 20.3

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