Sunday 10-27-19
Open gym
2:00-3:00 pm
Saturday 10-26-19
CrossFit Open 20.3
“Diane”
21-15-9
Deadlift 225/155
HSPU
Then,
21-15-9
Deadlifts 315/205
50 ft Hand stand walk
*9 min time cap
Friday 10-25-19
500m row
3 rounds
10 deadlifts 45/35
10 good mornings 45/35
10 SDLHP 45/35
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1
Thursday 10-24-19
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
20 burpees
400m run
40 push-ups
400m run
60 walking lunges
400m run
80 squats
400m run
60 walking lunges
400m run
40 push-ups
400m run
20 burpees
Wednesday 10-23-19
400m run
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
7 min AMRAP
15 db push press 50/35
30 double unders
Tuesday 10-22-19
Warmup
50 double unders
3 rounds
10 db deadlifts 35/25
10 db hang power cleans 35/25
10 db push press 35/25
2 min rest
Wod
20 min AMRAP
25 cal row
25 kB swings 53/35
25 situps
Monday 10-21-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
Wod
Back squats
1-1-1-1-1-1-1
Sunday 10-20-19
Open gym
2:00pm – 3:00pm
Saturday 10-19-19
Wod
20.2
20 min AMRAP
4 db thrusters 50/35
6 toes-to -bar
24 double-unders
Friday 10-18-19
400m run
3 rounds
10 Jumping jacks
10 burpees
10 ring rows
Wod
Tabata push jerk 95/65
3 min rest
Tabata chest-to-bar pullups
3 min rest
Tabata pushups
3 min rest
Tabata hang power snatch 95/65