????Programming for Oct 14th through Oct 19th????
????Monday????
⚡️Deadlift
15 minutes
Build to a Heavy
3 Reps
⚡️“One Last Thing…”
For Time
21-15-9
Deadlift 225/155
Toes to Bar
Any Break on DL or TtB is 10 Air Squats
????Tuesday????
⚡️“Neon Lights”
50 sec on w/ 10 sec transition
1) Row/Bike/Sled/Run
2) Handstand Walk
3) Doubleunders
4) Russian KbS
70/53
x6
????Wednesday????
⚡️Push Jerk
15 minutes
Build to a tight
set of 5
⚡️“Jack Rabbit Slim”
10 min AMRAP
15 Box Jumps 24/20
12 Push Presses
115/75
9 Burpee over Bar
????Thursday????
⚡️“Invader Zim”
5 Rounds For Time
10 Front Squat
@ ~50-60%
200m run
20 Wallballs 20/14
30 Abmat Situps
????Friday????
⚡️CrossFit Games Open WOD 20.2
????Saturday????
⚡️“Against The Current”
In Partners
AMRAP 25
Buy-in
2k Row
Then
AMRAP
40 OH Squats 95/65
30 Box Jumps 30/24
20 HSPU
????REMINDER????
These are the BROWN levels only
—
Have a great week of getting freakin’ fit!
