Week of 2019.10.14 - 2019.10.19

MONDAY

Push press: 4 x 5 reps, building to a heavy set of 5

With a partner, complete as many rounds and reps as possible in 12 minutes of:
15 kettlebell swings (53 lb / 35 lb)
50-foot single-dumbbell overhead lunge
P1 completes kettlebell swings while P2 completes lunges; switch movements after both partners are finished.

TUESDAY

3 supersets of:
A1. Front squat, 10 reps at 60% of 1-rep max
A2. Box jump, 8 reps (as high as possible)

3 rounds for time:
30 goblet squats
20 hand-release push-ups
10 chest-to-bar pull-ups

WEDNESDAY

Deadlift: 3 x 10 reps at 55-60% of 1-rep max

4 rounds for time:
400-meter run
12 power cleans (115 lb / 80 lb)
50 double-unders

THURSDAY

As many rounds and reps as possible in 30 minutes, at a flow/recovery pace:
200-meter row
50-foot walking lunge (unweighted)
10 dumbbell strict presses (light load)
7 burpees
45-second front plank

FRIDAY

CrossFit Open Workout 20.2

TBA

SATURDAY

5 rounds for total reps:
1 minute of power snatches (75 lb / 55 lb)
1 minute of box jumps (20”)
1 minute of thrusters (75 lb / 55 lb)
1 minute of rowing for calories
1 minute of planking (front or side)
1 minute of rest