Monday-Sunday 191028-1103 – Competition

Monday 10/28
Warm Up
3 rounds:
10 Squats with Press out
8/side Single Arm High Pulls
10 Russian Kettlebell Swings (heavy)

A. Back Squat 5×2, work up to something heavy for the day

B. Power Clean and Jerk 5×2

C. Every 3 minutes for 5 rounds, complete:
5 Ring Muscle Ups
10 Box Jump Overs (24/20)
15 Calorie Row

Note: Aim to get faster each round.

Tuesday 10/29
Strength
A1. Turkish Get Up 4×2/side, building
A2. Weighted Pull Up 4×5, building

Conditioning
15 minute alternating EMOM:
M1: ME Calories Assault Bike
M2: ME Pull Ups
M3: ME Ring Dips
M4: ME Windshield Wipers
M5: ME Strict Bicep Curls

Accessory
3 rounds:
30 seconds Double Kettlebell Overhead Hold
30 seconds Heavy Kettlebell Front Rack Hold
25 GHD Sit Ups

Wednesday 10/30
Rest Day

Thursday 10/31
Strength
Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Overhead Squat with 3 second pause in bottom

Rest

Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Hang Squat Snatch

Rest

Every 1:30 minutes for 8 sets: 2 Squat Snatches

Friday 11/1
CrossFit Open 20.4/Active Recovery

Saturday 11/2
CrossFit Open 20.4/Active Recovery

Sunday 11/3
Rest Day