WOD

Monday

Monday
-CrossFit Open 20 starts Oct 10th
– T Shirt sign-ups start today, show your support with some swag!
– Sign-up for the intramural Open
– Open extra conditioning program:

https://docs.google.com/document/d/14CeUUZKVN2UAFoWvpIZBMLEBbJxjRv6O3dmd7D7NC6g

Back Squat (3×4 @85%)
– Control for :3 on each eccentric
-Best heavier than last week
HobGoblin (Time)
“HobGoblin”
3 RFT
20 KBS 53/35#
20 Goblet Squats 53/35#
400m Run

L2: 35/26#
L1: 26/18, 200m Run

Accessories

Sunday

Sunday

Metcon (Time)
5 RFT
30 Cal Ski
60 DU
30 KBS 53/35
Rest 1:30

Saturday

Saturday

Devil’s Box (AMRAP – Rounds and Reps)
“Devil’s Box”
Teams of 2
One partner Works at a time
And completes one full round
AMRAP 30
15/10 Cal Row or Bike
15 Devils Press (50/35)
15 Box Jump Overs (24,20)

L3: 35/25#
L2: 25/20#, Step-ups allowed
L1: 15/10#

Cash Out
Weighted Planks
5x :30
Time your partner and help them add wt

Friday

Friday

Skill
Practice Ring Muscle up, Bar Muscle up or TT2
Capacity Builder 1.19 by CFNE (AMRAP – Reps)
“Capacity Builder 1.19 by CFNE”
In a 2:00 Window:
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 2:00 Window:
7 Power Cleans (165/115)
7 Front Squats (165/115)
7 Push Jerks (165/115)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 2:00 Window:
5 Power Cleans (195/135)
5 Front Squats (195/135)
5 Push Jerks (195/135)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 2:00 Window:
3 Power Cleans (225/155)
3 Front Squats (225/155)
3 Push Jerks (225/155)
Time Remaining: Max Ring Muscle-ups

* Score is reps of gymnastics movement
L3: (185/125), (155/105), (135/95), (95/65), Bar Muscle Ups, Jumping Ring
L2: (135/95), (115/80), (95/65), (75/55), Jumping Bar MU, Banded MU
L1: T2B Attempts/Dip

After Party

Fit Thursday

Fit Thursday

Warm-up
3 Rounds
:45 Work/ :15 rest
Bike/Ski
Slam Ball
Sit-ups
Metcon (2 Rounds for time)
ENDURANCE

Every :90 for 6 RDS
100m Sprints AFAP

Score fastest and slowest rounds

Metcon (Time)
“Road Worked”
Teams of 2
4 RFT
2 Rope Climbs
10 Tire Flips
30 KBS 70/53#
600m Run Together

L2: 8 Strict or Partner assisted PU, 53/35#
L1: 35/26#
20min Cap


Wednesday

Wednesday

Handstand Walk
– HS Hold
– Shoulder taps
– Wall Walks
– Walk to wall few feet away
-Partner assisted
Metcon (Time)
“Walk the Talk”
5 Rounds
40 Double Unders
20 DB Step-ups 70/50#
25 FT Handstand Walk Or 100m Plate OH Run

L2: Shorter HS walk, :50 DU, 50/35
L1: 35/25, 80 SU


Tuesday

Tuesday

Hang Snatch High Pull+ Hang Power Snatch + Hang Snatch High Pull+ Hang Power Snatch (Every 2:00 for 14:00)
1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Hang Snatch High Pull+ 1 Hang Power Snatch

-Focus on staing flat footed through the high pull with full extension of the legs
-* The high pull happens on the way down

Numb Thumb (AMRAP – Reps)
3 Rounds
1 Minute Max Pull-ups
1 Minute Max Burpees
1 Minute Max Hang Power Snatch 95/65#
1 Minute Rest

L3: 75/55#
L2: 65/45#, Jumping Chin over Bar Pull-ups
L1: Hang Power Clean, Inverted BB Row

-Choose a snatch weight where you only need to rest 1/2x per minute
Accessories
Deadbug+ Reverse Crunch 3×10 rest :50-:60
Pendlay Row (3×8-10)
Add wt ea set

Monday

Monday

Back Squat (3×5)
– :3 eccentric on all reps
– Use 80% of max
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: 14/10

Sunday

Sunday

Metcon (Time)
For time
50-40-30-20-10
Cal Row
Air Squats
Rest 5 min
10-20-30-40-50
Cal Row
5-10-15-20-25
KB Deadlift

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