Week of 2019.10.07 - 2019.10.12

MONDAY

3 supersets of:
A1. Back squat, 10 reps at 70% of 1-rep max
A2. Double-kettlebell or dumbbell marching step, 16 reps

As many rounds and reps as possible in 12 minutes of:
30 wall ball shots
15 toes-to-bars

TUESDAY

4 supersets of:
A1. Hand-release push-up, 12 reps
A2. Barbell high pull, 12 reps
A3. Barbell Pendlay row, 12 reps

As many rounds and reps as possible in 9 minutes of:
3 dumbbell snatches per side (not alternating)
3 lateral burpees over dumbbell
6 dumbbell snatches per side (not alternating)
6 lateral burpees over dumbbell
9 dumbbell snatches per side (not alternating)
9 lateral burpees over dumbbell
… etc., incrementing both movement by 3 reps each round.

WEDNESDAY

For time:
400-meter row
21 deadlifts (225 lb / 155 lb)
21 box jumps
400-meter row
15 deadlifts
15 box jumps
400-meter row
9 deadlifts
9 box jumps

THURSDAY

Interval row – using a 1:1 work-to-rest ratio, complete:
1 x 1000-meter row
2 x 500-meter row
4 x 250-meter row

Weighted front plank: 3 x 1 minute

FRIDAY

CrossFit Open Workout 20.1

TBA

SATURDAY

With a partner, complete as many rounds and reps as possible in 25 minutes of:
20 double-dumbbell weighted step-ups
20 devil presses
150 double-unders
Divide work as desired.