Workout Of The Day
Tuesday 10/22/2019
CrossFit Now – CrossFit
CORE CONDITIONING
3 RFT SU MtC TC (Time)
3 Rounds
20 Sit Ups
20 Mt Climbers
20 Tuck Crunches
WOD
5 RFT S2OH PULL DL (Time)
5 Rounds
5 Shoulder to Overhead
7 Pull-ups
9 Deadlifts
Basics
Can use DB or BB for S2OH and KB or BB for DL
RX -115/75#
RX+- 135/95#
50-59- 95/65#
60+- 75/55#
Monday 10/21/2019
CrossFit Now – CrossFit
WOD
3 RFT RUN HS (Time)
3 Rounds
400m Run
15 Hang Snatch
Basics – w/ DB or BB
RX-75/55
RX+-95/65
50-59-65/45
60+-55/40
NO REST
STRENGTH
Squat Snatch (8 min to est 1 Rep Max)
OPTIONAL ENDURANCE
ROW RUN (Time)
1000m Row
400m Run
500m Row
400m Run
1000m Row
FREE Partner Sunday 10/20/19
CrossFit Now – CrossFit
WOD
PARTNER SUNDAY 28 AMRAP DU MTC B2P WB BJO (AMRAP – Rounds and Reps)
EXPERIENCED CROSSFITTER
In Pairs
28min AMRAP
50 Double Unders
40 Mt Climbers
30 Burpees to Plate
40 Wall Balls
50 Box Jump Overs
* 1 Works / 1 Rest
Divide however you want
NEW CROSSFITTER
In Pairs
14 min AMRAP
25 Jump Ropes
20 Mt Climbers
15 Burpee on Plate
20 Wall Balls
25 Box Step Overs
* 1 Works / 1 Rest
Divide however you want
Saturday 10/19/19
CrossFit Now – CrossFit
Row KBS PU GS SU (Time)
500m Row
then
5 Rounds of:
5 Kettlebell Swings
5 Push Ups
5 Goblet Squats
5 Sit Ups
400m Row
then, 4 Rounds
300m Row
then, 3 Rounds
200m Row
then, 2 Rounds
100m Row
then, 1 Round
Basics-Start with 400m Row and 4 Rounds
RX -53/35#
RX+ -70/53#
50-59 -35/26#
60+ -26/18#
Friday 10/18/19
CrossFit Now – CrossFit
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
SCALED
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
MASTERS
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
MASTERS SCALED
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
Thursday 10/17/19
CrossFit Now – CrossFit
STRENGTH
3: Shoulder Press (10 E2MOM x 3)
2: Shoulder Press (10 E2MOM x 2)
1: Shoulder Press (10 E2MOM x 1)
WOD
20-15-10-5 PP BRSL DU (Time)
20 Push Press
20 Back Rack Stationary Lunge
100 Double Unders
15 Push Press
15 Back Rack Stationary Lunge
100 Double Unders
10 Push Press
10 Back Rack Stationary Lunge
100 Double Unders
5 Push Press
5 Back Rack Stationary Lunge
Basics- PP Lunges w/ DB 100 JR
RX- 95/65
RX+ 115/75
M1- 65/45
M2- 45/35 no weight lunge
Wednesday 10/16/19
CrossFit Now – CrossFit
ENDURANCE CONDITIONING
Wall 2 Wall Sprints (8 Rounds for time)
8 Rounds
Wall to Wall Sprint
:30 rest between
*Score time for each sprint
WOD
21-15-9 HPC BBJO Run (Time)
21-15-9
Hang Power Clean
Burpee Box Jump Over
200m Run
Basics-HPC w/ DB or BB
RX- 135/95, 24/20″
RX+- 155/105, 24/20″
50-59- 95/65, 20/16″
60+ -65/45, Box step Overs