26/10
A.
Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes
B.
For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (9/6 kg)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders
27/10
Tabata
28/10
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
29/10
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
10 Chest-to-Bar Pull-Ups
5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
30/10
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
30 Wall Ball Shots (9/6 kg)
20 Dumbbell Box Step-Overs (22,5/15 kg)
(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)
1/11
“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps
15 Clean & Jerks (43/30 kg)
30 Box Jumps
15 Clean & Jerks (61/38 kg)
30 Box Jumps
10 Clean & Jerks (84/52 kg)
30 Single-Leg Squats
10 Clean & Jerks (102/65 kg)
30 Single-Leg Squats
5 Clean & Jerks (125/80 kg)
30 Single-Leg Squats
5 Clean & Jerks (142/93 kg)
Time cap: 20 minutes
