Monday-Sunday 191104-1110 – Competition

Monday 11/4
Warm Up
Single Arm High Pulls
Kipping Practice
7-10 minute Snatch with Empty Barbell

A. Power Snatch with 2 second pause at knee + Overhead Squat 7x(1+1), increasing

B. Every 90 seconds alternating each station, for 2 rounds:
1 – 5 Kipping Pull Ups + 5 Overhead Squats (115/75)
2 – 5 Chest to Bar Pull Ups + 5 Overhead Squats (115/75)
3 – 5 Bar muscle ups + 5 Overhead Squats (115/75)
4 – 5 Ring muscle ups + 5 Overhead Squats (115/75)

C. 3 rounds:
20 GHD Back Extensions
100 ft Single Arm Carry/side

Tuesday 11/5
A1. Dual Kettlebell Cossack Squat 4×6/side
A2. Box Jump with 90 degree turn 4×4/side

B. 5 rounds of 1 minute AMRAP:
5 Back Squats (from floor, 185/125)
Calories on Rower with Remaining Time
Rest 2 minutes

Wednesday 11/6
Rest Day/ Active Recovery

Thursday 11/7
A. Touch and Go Power Clean 6×3, building

B. 7 rounds for time:
5 Deadlifts (275/185)
7 Handstand Push Ups
9 Toes to Bar

Friday 11/8
CrossFit Open 20.5/Rest Day

Saturday 11/9
CrossFit Open 20.5/Rest Day

Sunday 11/10
Rest Day