WODs for the week October 21st to 27th!!

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

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