Monday-Sunday 191021-1027 – Competition

Monday 10/21
7-10 minute Empty Barbell Snatch Warm Up

A. 7 sets, increasing:
Snatch High Pull +
Hang Power Snatch, from Above the Knee +
Hang Squat Snatch from Below the Knee +
Hang Squat Snatch from 1 inch off the Floor

B. Snatch Pulls 5×3 (100% of 1 RM Snatch)

C. 4 rounds of 45 seconds work at each station, followed by 15 seconds rest:
S1: Strict Handstand Push Ups
S2: Box Jump Overs (24/20)
S3: Overhead Squat (105/75)

Tuesday 10/22
A. Back Rack Forward Lunges 4×10, building

B. 3 rounds of 2 minute AMRAP:
8 Dual Kettlebell Front Rack Reverse Lunges (2×24/2×16)
4 Single Arm No Push Up Burpees
12 Air Squats

Rest 2 minutes

Note: Pick up where you left off each round.

C. 4 rounds of 1 minute AMRAP:
15/12 Calorie Bike
Max Effort Ring Muscle Ups
Rest 2:30 minutes

Wednesday 10/23
Rest Day/Active Recovery

Thursday 10/24
A. Every 2 minutes for 5 sets: 1 Power Clean + 1 Front Squat + 1 Push Press

Rest 2 minutes

Every 2 minutes for 5 sets: 1 Clean + 1 Jerk with 2 second pause in the catch

Rest 2 minutes

Every 2 minutes for 5 sets: 1 Clean and Jerk

B. 12 minute alternating EMOM:
M1: 15-20 Hollow Rocks
M2: 1-3 Weighted Strict Pull Ups
M3: 10-15 Weighted Push Ups
M4: 12 Calorie Row

Friday 10/25
CrossFit Open Workout 20.3/Rest Day

Saturday 10/26
CrossFit Open Workout 20.3/Rest Day

Sunday 10/27
Rest Day