Week of 2019.10.28 Preview

Oct 27, 2019

Microcycle Preview

• Monday: back squat
• Tuesday: power clean
• Wednesday: long conditioning
• Thursday: unilateral strength
• Friday: Open Workout 20.4
• Saturday: team workout

Saturday 2019.10.26

Oct 25, 2019

Conditioning

With a partner, complete as many reps as possible in 25:00:

• 4** Devil Press (35/50)
• 4** Dumbbell Squats (35/50)
• 200m Run after each round

**Add 4 reps each round.

Friday 2019.10.25

Oct 24, 2019

CrossFit Open Workout 20.3

21-15-9 reps of:

• Deadlifts (225/155)
• Handstand Push Ups

Immediately into, 21-15-9 reps of:

• Deadlifts (315/205)
• 50ft Handstand Walks

9:00 time cap

Thursday 2019.10.24

Oct 23, 2019

Conditioning

3 Rounds for time:

• 800m Run
• 5 Rope Climbs
• 20/15 Calories

28:00 time cap

Wednesday 2019.10.23

Oct 22, 2019

Strength

1a) Single Arm Overhead Walking Lunge

• x 25ft per arm x 3 sets

1b) Renegade Row

• x 10 per arm x 3 sets

1c) Hollow Hold

• x :30 x 3 sets

Conditioning

With a partner, one person working at a time, complete:

• 100/80 Calories
• 50 Push Ups
• 100/80 Calories
• 50 Push Ups
• 100/80 Calories

22:00 time cap