10.7.19 – 10.12.19

Monday: 10.7.19

For time with a partner

4 Rounds of
15/10 Cals on air bike (solo)
100 Double unders (split)

Directly into

4 Rounds of
15/10 Cals on Rower (solo)
20 Toes to bar (split)

“Solo” means that one partner will complete all of the calories for that round and partners will alternate rounds.  For example, Mat will complete all 15 cals in rounds 1 and 3, and Tia will complete all 10 cals in rounds 2 and 4.

“Split” means that partners will split the reps of each set 50/50 with one partner working at a time and may switch back and forth however they see fit.

19 Minute time cap.

Tuesday: 10.8.19

4 Rounds for time
5 Double Russian kettlebell swings 55/35#
5 Double kettlebell cleans with the same bells
10 Double kettlebell front squats with the same bells
5 Bar muscle ups

Wednesday: 10.9.19

8 Minute amrap of
Hang power snatch 95/65#
Burpees over the bar
Complete 2 reps of each, then 4, then 6 and so on until time runs out

Rest exactly 4:00, then at 12:00

8 Minute amrap of
Deadlift 185/105#
Box jumps 30/24″
Complete 2 reps of each, then 4, then 6 and so on until time runs out

Thursday: 10.10.19

4 rounds of
10x bench press
8-10x Single arm bent over row per arm

Move between movements in 1:00 or less.


8 Minute amrap of
6 Kettlebell box step overs, over a 24/20″ box holding a 55/35# kettlebell
12 American kettlebell swings with the same bell

Friday: 10.11.19

CrossFit Open WOD 20.1

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes


Saturday: 10.12.19

TBA dependent on 20.1


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