Monday
Buy in – 2 rounds – 200m Row / 10 Push Ups / 10 PVC High Hang Power Snatch / 5 YTWA’s
A) Strict HSPU test – 1st max @ starting depth
2nd max @ finish depth
B) Power Snatch – 3-3-2-2-1
Metcon – 3 RFT
Devil Press x10 (40/30)
Run 400m
Tuesday
Buy in – 2 rounds – 30-50 Double Unders / 10 Glute Bridges / 10 Hip Flow (90s) / 10 T-spine Openers (quad)
Mobility – Calf and ankle work
A) Back Squat – 4 x 2 @85%
B) OHS – 3×3’s up to working weight in 3-4 sets
Metcon – 5 RFT
15 OHS (95/65)
200m Ski
5 Kipping HSPU
6 Alt DB Snatch (50/35)
Wednesday
Buy in – 2 rounds – 300m Row / 10 Inch Work w/ Push Up / 10 Ring Rows / 10 Pass Throughs
A) Bench Press – 5-5-3-3-2-2
B) Strict Chin Up to a Heavy Double
Metcon – Teams of Three
10/8 Cal Bike
6 Burpee Box Jump Overs
1 person at a station at a time
8 rounds each
Thursday
Buy in – EA Warm up
A) Push Jerk 4 x 3
B) Split Jerk 4 x 3
all at 60%
Metcon – For Time
100 MedBall Cleans
Coach Led – Foam Roll
Friday
CrossFit Open 20.1
Saturday
CrossFit Open 20.1
if you have already done 20.1 we will have something for you!
October 15, 2019
