Monday
CrossFit Open 20.4
or
Buy in – 2 Rounds – 50 Skips / 10 Goblet Squats (slow) / 10 Front to Back Press / 5 YTWAs
Foam Roll Quads
A) Strict Press – 4 x 4 @ 65-75%
Metcon – For time
50-40-30-20-10
Cal Row
Push Press (75/55)
Tuesday
Buy in – 2 Rounds – 1 Lap Bear Crawl / 10 PVC Pass Throughs / 30 sec HS hold / 30 sec Hang in Arch / 5 Broad Jumps
Snatch Prep – 3 x 5 of each Above Knee – Power Snatch + Full Snatch
A) Snatch x 2 – 10 Min EMOM (Ladder)
Metcon – 12 Min AMRAP (.com)
3 Weighted Pull-ups
6 Push Ups on DB
9 DB Squats
(35/25, Use 1 DB for Pull-ups)
Wednesday
Buy in – 2 Rounds – 50 Air Squats / 5 Bacon Flips / 10 Hip Flow / 10 Face Pulls
Mobility – Pigeon
A) Back Squat – 6 x 2 up to 80%
Metcon – For time w/ Partner
50 Hanging High Knees (syncro)
50 Cal (Row/Ski)
50 Alt DB Snatch (syncro) (50/35)
50 Cal (Row/Ski)
Thursday
Buy in – EA Warm Up
30 min AMRAP / Recovery
50m Backwards Walk
8 Kneeling Pallof (R/L)
5 Sumo Inch Worms
8 Box Hamstring Curls
5 Lunge with Twist (R/L)
Buy out – Coach Led Stretch
Friday
CrossFit Open 20.5
Saturday
CrossFit Open 20.5
November 13, 2019
