🚨Programming for Oct 21st to Oct 26th🚨
🦄We are well into the CFG Open, here. For those of you registered and competing with it, continue to have fun with it! This is a time for growth and fun!
💥Monday💥
⚡️“Embers”
For Quailty & Load
5 WTd Pullups
10 sec transition
10 Thrusters
1:40 Rest
x 5
Each set
increase thruster and pullup weight
⚡️Core Finisher
4 Rounds For Quality
5 Jefferson Curls
10 Banded Wood
Chops
30 sec Russian
Twists
Rest 30 sec
💥Tuesday💥
⚡️Hang Power Clean
12 minutes
Build to heavy Single
⚡️“The Barrens”
12 min AMRAP
9 Power Cleans
115/85
9 Toes to bar
Every 2:00 =
100m Shuttle Run
💥Wednesday💥
⚡️Overhead Squats
15 minutes
4, 3, 2, 1
Building
⚡️“Stop, Drop, Roll”
10-9-8-7-6-5-4-3-2-1
• Overhead Squat
115/85
• Burpee Over Bar
• Wallball 20/14
💥Thursday💥
⚡️“Science Camp”
For Time
80/65 Cal Row
50 Box Jumps 24/20
50 Kb Snatch 53/35
(25 ea/s)
200 Doubleunders
50 Russian KbS
50 Box Stepups
800m Run
💥Friday💥
⚡️“CrossFit Games Open WOD 20.3”
⚡️Core Finisher
4 Rounds For Quality
5-10 Strict TtB
AMRAP Wtd Plank
Rest 1:00
💥Saturday💥
⚡️Strict Press
4, 3, 2, 1 Building
⚡️“Kuiper Belt”
15 min AMRAP
9 CtB Pullups
12 Push Press 95/65
15 Back Squats
400m Run
