Programming for the Week

🚨Programming for Oct 28th to Nov 2nd🚨



🦄Front Squat
8, 5, 3, 1
🦄“Cloud 8”
For Total Reps
20 sec of Goblet
Rest 10 sec
20 sec of Plank
(add weight
as necessary)
Rest 10 sec
x 8
(8 minutes total)
at 10:00
20 sec Russian KbS
Rest 10 sec
20 sec of Hollow
Rest 10 sec
x 8
(8 minutes total)
🦄Power Snatch
Build to Heavy
🦄“Muzzle Flash”
For Time
21 Powersnatch 95/65
100 Doubleunders
18 Powersnatch
80 Doubleunders
15 Powersnatch
60 Doubleunders
12 Powersnatch
40 Doubleunders
9 Powersnatch
20 Doubleunders
🦄“Frozen Grapes”
20 min AMRAP
4 CTB Pullups
8 Burpee Box Jumps
12 Wallballs 20/14
🦄Core Finisher
40 Banded Wood
Chops (ea/s)
3:00 Russian Twist
20 Bird Dogs (ea/s)
🦄“Skipping Stones”
For Total Reps
4 min AMRAP
Cal Bike
at 5:00
4 min AMRAP
10 DB Snatch 50/35
10 Abmat Situps
at 10:00
4 min AMRAP
Box Jumps 24/20
at 15:00
4 min AMRAP
Cal Row
🦄Knee & Hip Accessory
4 Rounds For Quality
8 Peterson Stepups (ea/s)
10 Clamshells (ea/s)
10 Deadbugs (ea/s)
🦄“CrossFit Games Open WOD 20.4″
Build to Heavy
2 Wtd Pullups
🦄“Fire Dancers”
In Partners
5 Rounds for Time
20 Strict Pullups
40 Abmat Situps
60 Air Squats
200m Run
Next Saturday we are doing CrossFit Games Open WOD 20.5 (from 9am to 11am) and the theme is…
“Your Generation”
Come in dressed to the 9’s in whatever represents your generation!
50’s? 60’s? 70’s? Whatever!
*Although I am curious what the 2000’s are going to be doing…*
Be on the look out for a signup sheet in house and online so we can make heats, judges, and have some fun with it as a community!

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