10.14.19 – 10.19.19

Monday: 10.14.19

Hot Potato
15-12-9-6-3 Reps with a partner of
Pull ups
Alternating dumbbell Snatch 50/35#
Burpee Box Jump Overs 24/20″

Partner A completes 15 pull ups then partner B completes 15 pull ups.
Partner A completes 15 db snatches, then partner B completes 15 db snatches. 
An so on


Tuesday: 10.15.19

6-6-6-6 Reps of
Overhead squats
Stiff legged deadlifts

Alternate movements and complete these 8 sets in 10 minutes or less.  Record the sum of heaviest and lightest weights lifted for each movement.

Then,

4 Rounds for time of
2 Slam ball to platform 100# to 72″ for men, 80# to 60” for women is rx 
10 Wall ball shots 20/14#
30′ Overhead walking lunges with 55/35# kettlebell, right hand
30′ Overhead walking lunges with 55/35# kettlebell, right hand


Wednesday: 10.16.19

Power Clean+Hang power Clean+High Hang Power Clean
In 10 minutes or less, build to a heavy single.  Focus solid foot position while receiving the bar, and receiving the bar at the shoulders, not below.

Then,

7 Minute amrap
400m Row
40 Hand release push ups
20 Hang Power Clean and Jerks 135/95#


Thursday: 10.17.19

On the minute for 20 Minutes (5 rounds of each)
Station 1: Bike 12/9 Cals
Station 2: 20 Russian kettlebell swings 55/35#
Station 3:Row 12/9 cals
Station 4: 5 Burpee chest to bar pull ups

Try to finish each station within 45 seconds for the first three rounds. Adjust as needed. Add another station for rest and perform 4 rounds of each if absolutely necessary.

 


Friday: 10.18.19

CrossFit Open WOD 20.2
20 minute amrap of
4 Dumbbell thrusters 50/35#
6 Toes to bar
24 Double unders

 


Saturday: 10.19.19

3 Minute amrap
1 Pegboard ascent
10 Strict handstand push ups

Rest exactly 2 minutes, then

3 Minute amrap of
10 Deadlifts 225/145# (first round should be unbroken)
15 Box jump overs 24/20″

Rest exactly 2 minutes, then

3 Minute amrap of
120′ Carry “anyhow” of 2x 70/55# kettlebells (farmer’s carry, on shoulders, or however you see fit)
10/7 Cal bike

Rest exactly 2 minutes, then repeat for two full cycles (27 minutes total).  Choose movements that give you a good shot at hitting at least two rounds per station the first time through.

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