MONDAY, OCTOBER 14th

A.

Snatch Balance

5 reps at 50% of 1RM Snatch

4 reps at 60% of 1RM Snatch

3 reps at 70% of 1RM Snatch

2 reps at 80% of 1RM Snatch

1 rep AHAP for today

*can use blocks for heavy lifters

B.

21-15-9 reps for Time:

Overhead Squats (115/75lbs)

Chest-to-bar Pull-ups

After each round:

500m Row

Scale to: by Load, 15-12-9 (back squat) Jumping Pull-up

Goal Time: < 15 minutes

TUESDAY, OCTOBER 15th

A.

10 minutes, every 2 minutes, on the minute, complete...

20 Wall Balls (20/14lbs)

Max Kettlebell Swings (53/35lbs)

Rest 5 minutes, and then...

B.

10 min AMRAP:

15 GHD Sit-ups (20 Weighted Ab Mat Sit-ups)

10 Slam Balls (50/30lbs)

Scale to: by Load

Goal Reps: 20+ KBS per round/ 7+ Rounds

*More Intensity with WB/KBS workout, More Active Recovery - Warm-up Speed Style with GHD/Slam Ball

C.

Accumulate 60 Cals on any Erg or combo of Ergs and 6min of Side Planks

WEDNESDAY, OCTOBER 16th

A.

For Time:

200m Run

30 Hang Power Cleans (95/65lbs)

400m Run

20 Hang Power Cleans (115/75lbs)

800m Run

10 Hang Power Cleans (135/95lbs)

Scale to: 200-400-500m/ 20-15-10 reps

Goal Time: <12 minutes

B.

3-5 Rounds for Quality:

100ft Sled Drag (looped straps, back to sled, moving forward)

20 Weighted Box Step Ups (light-mod, 20”)

20 Banded Pull-Aparts

THURSDAY, OCTOBER 17th

A.

3 rounds for max reps:

1 min Max Assault Bike Cals

1 min Max Bar Facing Burpees

1 min Max Ski Erg Cals

1 min Supinated Deadlift Hold 185/125#

1 min Rest

Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.

B.

21-15-9 reps for QUALITY:

Toes-to-bar

Push-ups

* Pause at top and bottom of push-up

Scale to: 12-9-6

FRIDAY, OCTOBER 18th

CROSSFIT GAMES OPEN 20.2

SATURDAY, OCTOBER 19th

TBD based on OPEN workout