WOD

TUESDAY

October 15, 2019

TUESDAY
Weightlifting
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP

50 Double Unders
40 KBS (53/35)
30 Box Jumps (24/20)
20 TTB
10 Hang Power Cleans (115/75)

FRIDAY

October 11, 2019

FRIDAY
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

WEDNESDAY

October 9, 2019

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
3 Rounds: Rest 3 min. btwn each rnds

500/400m Row
20 HSPU
500/400m Row

TUESDAY

October 8, 2019

TUESDAY
Metcon
Metcon (No Measure)
EMOM 9

1) 15/12 Cal AB
2) :30 Wall Facing HS Hold
3) :40 DBall Hold

Metcon
Metcon (No Measure)
Every 4 min. x 5

30 Double Unders
6 Power Clean and Jerks (135/95)
12 Chest to Bars

MONDAY

October 7, 2019

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

50 Wall Balls (20/14)
50 Burpees
50 Wall Balls

FRIDAY

October 4, 2019

FRIDAY
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

THURSDAY

October 3, 2019

THURSDAY
Metcon
Metcon (No Measure)
EMOM 9

1.) :30 Handstand Hold
2.) :30 Hanging L-Sit
3.) :30 Bottom of Push Up

Metcon
AMRAP 14 (AMRAP – Rounds and Reps)
70 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)

WEDNESDAY

October 2, 2019

WEDNESDAY
Metcon
Metcon (No Measure)
Row 300/200
10-8-6-4-2
Bench Press
** Superset
*** Increase weight each set
Metcon
Swing and Run (Time)
For Time:

600m Run
20 RKBS (70/53)
400m Run
30 RKBS (70/53)
200m Run
40 RKBS (70/53)

TUESDAY

October 1, 2019

TUESDAY
Metcon
Metcon (3 Rounds for time)
Min. 0-8

21-15-9
Power Snatch (95/65)
BBJO

Min. 8-10
REST

Min. 10-18

15-12-9
Power Snatch (115/85)
BBJO

Min. 18-20
REST

Min. 20-28

12-9-6
Power Snatch (135/95)
BBJO

FRIDAY

September 27, 2019

FRIDAY
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

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