Week of 10/7/19

MONDAY:

A)
Back squat every 3 minutes for 18 minutes: (pause 1 second)
2x5 @70% +15lbs
2x3 @75% +15lbs
2x1 @85% +15lbs

B)
5 Rounds for time:
10 OHS (115/85)
10 Burpee over bar
10 C2B pull ups

TUESDAY:

A)
Strict Press:
One set every minute:
10x2 @ 100%
*Percents based of 5RM Strict Press*

B)
15 minute AMRAP:
5 Single Arm Devils Press (R) (50/35)
10/7 Calorie Row
5 Single Arm Devils Press (L)
10/7 Calorie Row

WEDNESDAY:

A)
TABATA: * 8 Rounds of each exercise
Row
Air squat
Bike
Push up
20ft shuttle sprints
Med ball twists

THURSDAY:

A)

2 Rounds for time:
50 Push presses (75/55) *1 sec pause at the top of each rep
60 KB swings (55/35)
400m run

FRIDAY:

A)
8 minute EMOM
Even: 5-10 muscle ups
Odd: 10-15 deficit Handstand push ups or deficit push ups


B)
30 Minute AMRAP:
1000m run
20 burpees
800m run
20 burpees
400m run
20 burpees
In remaining time climb the ladder
2 HSPU or push up
2 power cleans 135/95
4
4
Etc.

SATURDAY:

THE CROSSFIT OPEN!!!!!

20.1