Wednesday 10/28
Strength- every 90 x 10 sets
2 Squat Cleans + 1 Jerk
increase weight based off feel
WOD- 15:00 AMRAP
Shuttle Sprint
10 DB Hang C&J (R)
10 DB Hang C&J (L)
50 DU
Tuesday 10/27
Strength - Every 2:00 x 6 sets
3 Back Squats
Increasing weight based off feel
WOD - For Time
40/30 Cal Row
100 Wall Balls (20/14)
40/30 Cal Row
Monday 10/26
Midline - 3 RNFT
1:00 Plank
:30 side plank ea. side
30 Flutter Kicks ea. side
WOD - For Time
Every 2:00 x 6 rds
10 Deadlifts (185/125)
10 Bar Facing Burpees
at the 15:00
40 Deadlifts
40 Bar Facing Burpees
Your 2020 CrossFit Games repeat champs
Friday 10/23
Strength- Every 2:00 x 5
5 Strict Press
WOD- For Time
75 DB Hang Power Clean & Jerk (50/35)
Accumulate 2:00 Dead Hang
75 Box Jump Overs (24/20)
Accumulate 2:00 Handstand Hold
300ft. DB OH Walking Lunge
Thursday 10/22
Strength- OTM x 12
3-3-3-3-2-2-2-2-1-1-1-1
Hang Power Clean
build weight based off feel
WOD- Every 4:00 x 5 rounds
12 T2B
12/9 Cal Row
18 Wallballs (20/14)
12 Burpees
Score= Slowest Round
