Monday
CrossFit Open 20.2 first time or repeat
or
Buy in – 2 rounds – 300m Row / 15 Russian KBS / 5 KB Snatch + 50ft OH carry (R/L) / 10 Cossack Squats
Mobility – Hand in High Band
A) Hang Power Snatch – 4 x 5 @50-70%
Metcon – 12 min AMRAP
SDHP x 18 (75/55)
Box Jump Overs x 12 (24/20)
HSPU x 9
Tuesday
Buy in – 2 rounds – 12 cal Ski / 10 Goblet Squats / 10 Hip Flow / 10 Front Rack Rocks
Mobility – Front Rack
A) Tempo Front Squats – 4 x 3 @33×1 60-70%
B) Z-press – 3 x 10
Metcon – 8 min AMRAP
10 Deadlifts (155/105)
10 DB Hand C+J (50/35) Single arm + Alternating
10 Wall Balls (20/14)
Wednesday
Buy in – 2 Rounds – 50 Skips / 5 YTWAs / 10 Russian Twists / 10 Samson Lunges
Mobility – 30 sec each Spinal Twist + Chicken Wing
A) Press Complex – 2 Strict Press + 3 Push Press + 4 Push Jerks *build to a heavy for the day
Metcon – 3 x 5 min AMRAP w/ 2 min Rest
8 S2OH 135/95
12 Pull Ups (C2B)
50 Ft DB OH Lunge (50/35)
Buy out – Foam Roll Glutes and Triceps
Thursday
Buy in – EA Warm up
5 Rounds
:30 sec BB Overhead Hold with 50% of Press Max
20 Push Up Shoulder Taps
8 Dead Bugs (R/L)
8 Prone Snow Angels
5 Push Ups Ts (R/L)
Buy out – Coach Led Stretch
Friday
CrossFit Open 20.3
Saturday
CrossFit Open 20.3
If you did it yesterday we will have something for you
October 23, 2019
