Monday
CrossFit Open 20.3
or
Buy in –
A) Back Squats – 2,3,2,3,2 Undulating between 65-75%
Metcon – 9 Min AMRAP
10 SA DB Box Step Ups (24/20) (50/35)
12 Pull Ups
Tuesday
Buy in – 2 Rounds – 50 Skips / 20 Flutter Kicks / 10 Samson Lunges / 10 PVC Power Snatch / 10 Pass Throughs
Mobility – Lat Smash
A) Power Snatch – 5 x 3 @ 65-75%
Metcon – Fight Gone Bad “Style”
1 min – Double Unders
1 min – Push Press (95/65)
1 min – Row
1 min – OHS
1 min – Burpee Box Jump
1 min – Rest
x 3 Rounds
Wednesday
Buy in – 2 Rounds – 50ft each (Bear Walk/Crab Walk/Monster Walk) / 10 Arch Hollows / 10 Up/Downs
Mobility – Mid + High Pec Stretch
A1) DB Bench – 5 x 5 @ Moderate
A2) Banded Lat Pull Downs x 10
Rest :00 + 1:30
Metcon – 4RFT
12 Lungesters (35/20)
15 Ring Rows
18 Sit ups
Thursday
Buy in – EA Warm up
A1) Zombie Squat x 8
A2) Pumpkin Toss x 10/side
A3) Candy Bag Push Press x8 (KB)
A4) Sledge Hammer x5/side
x 5 sets – Rest 1-2 min BTW rounds
Buy out – Coach Led Stretch
Friday
CrossFit Open 20.4
Saturday
CrossFit Open 20.4
if you have already done it we will have something for you!!
November 3, 2019
