Sun Mon Tue Wed Thu Fri Sat

27

28

  • Deadlift 5-5-10-10-20
  • FT: 3x Wall Balls and Dumbbell Snatches; Farmer Carries

29

  • Tempo Front Squat 2-2-2-2-2
  • 5 RFT: Box Jumps and Hanging Knee Raises
  • Overhead Squat 5-5-10-10-15

30

  • FT: 5x 200 m, Chest-to-bar Pull-ups, Russian Kettlebell Swings and...

31

  • Every 1:30 for 15 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

Nov | 1

  • FT: 603 m, Front Squats, Burpees and 9 more

2

  • AMRAP 15 mins: Deadlifts, Box Jump Overs, and Clean & Jerks

3

4

  • CrossFit Games Open 20.4 - Rx'd
  • Front Squat 5-5-10-10-15

5

  • 5 RFT: Double Unders, Row Calories, and Dumbbell Box Step-ups
  • 4x RFT: Assault Bike Calories, Bar Facing Burpees, and Clean & Jerks

6

  • Every 1 min for 12 mins: Snatch
  • FT: Calories Any Machines and Goblet Squats

7

8

  • Strict Pull-ups : 3x10
  • Back Squat : 5-5-5-5-5

9

10

11

  • AMRAP 20 mins w/ Buy-in: 200 m, Dumbbell Snatches, 200 m and 10 more

12

  • 12 RFT: Alternating Dumbbell Snatches, Lateral Burpee Over Dumbbells, and 200 m
  • Front Squat : 3-3-3-3-3
  • Plank Hold : 1x 120 secs
  • L-Sit : 1x 120 secs

13

  • FT: Rows; Wall Balls, Kettlebell Swings, Sit-ups and Box Jump Overs...
  • Every 1:30 for 9 mins: Pause Back Squat + Back Squat
  • 3 RFT: Assault Bike Calories, Single Dumbbell Box Step-ups, and Squat Cleans

14

15

  • Snatch 4 Reps
  • Clean & Jerk 4 Reps
  • Front Squat 2x3
  • Every 1:30 for 10 mins: Double Unders and 3 Position Power Cleans
  • AMRAP 12 mins: Pull-ups, Hang Power Cleans, Handstand Push-ups, and Deadlifts

16

17

  • AMRAP 18 mins: Hang Squat Cleans, Shoulder-to-Overheads and Pull-ups

18

19

20

21

22

23

24

25

26

27

28

29

30