Wednesday 191023

For Time
63-42-21
Double-unders
21-15-9
Dead-Lifts (185/105)
21-15-9
Dumbbell Push Press (pick load)

Tuesday 191022

3 Rounds:
Max Rep Strict Pull-ups
Max Rep Close Grip Bench Press (135/95)
60 seconds: Max Rep Air Squats
Rest 3 minutes

Monday 191021

3 Rounds For Time
Row 500 Meters
15 Burpee Box Jump Overs (24/20)
15 Handstand Push-ups (scale: Z-Press)

Sunday 191020

CrossFit Games Open 20.2
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191019

‘Tyler’
Five rounds for time of:
7 Ring Muscle-ups
21 Sumo Deadlift High Pulls (95/65)

Friday 191018

CrossFit Open WOD 20.2
 20 Minute AMRAP:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bar
24 Double-unders

Thursday 191017

15-12-9-6-3 Rep Rounds For Time
Hang Power Cleans (115/75)
Handstand Push-ups

Wednesday 191016

Strength:
Shoulder Press
5 x 3 reps
WOD:
‘Annie’
50-40-30-20-10
Double-unders
Sit-ups

Tuesday 191015

On a 25-minute clock:
5 minute AMRAP:
10 strict pull-ups
20 push-ups
30 squats
5 minute AMRAP:
8 strict pull-ups
16 push-ups
24 squats
5 minute AMRAP:
6 strict pull-ups
12 push-ups
18 squats
5 minute AMRAP:
4 strict pull-ups
8 push-ups
12 squats
5 minute AMRAP:
2 strict pull-ups
4 push-ups
6 squats

Monday 191014

‘Christine,
Three Rounds For Time
Row 500 Meters
12 Bodyweight Dead-lifts
21 Box Jumps (24/20)