Wednesday 11th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP15: 30 Alt DB Hang Clean + Jerks 20 DB Box Step Ups (Single) 10 Dumbbell Bent Over Row/SideWarmup: 2 rounds: 10 Burpees 10 Unweighted Box Step Ups 20s Overhead Dumbbell Hold/Side
Tuesday 10th NovemberMetcon (6 Rounds for reps)EMOM24: Min 1: 100m Run Min 2: 20 Goblet Squats Min 3: 15 Burpees Min 4: Rest *Run counts as 10 repsWarmup: 2 Rounds: 3 Inchworms 10 Air Squats 4 Samson Lunges/Side 10 Goblet Squats
Monday 9th NovemberMetcon (Time)Awful Annie: 50-40-30-20-10 Double Unders Ab Mat Sit Ups 10-8-6-4-2 Alt DB Power Clean Warmup: 2 Rounds: 30 Single Skips 10 Russian Twists/Side 10 Empty Barbell Power Clean
Saturday 7th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP10: 30 Double Unders 12 Alt Db Hang Squat Cleans 12 Push UpsAMRAP4: 80 Single Skips 10 Russian Baby Makers 5 Push Ups (On Knees)
Friday 6th NovemberMetcon (Time)CrossFit Games 2020 Event 9 - Happy Star 4 Rounds: 200m Run 5-7-9-11 Burpees Db Thrusters Warmup: Reverse Tabata 8 Rounds: 10s fast feet 20s rest 10 burpees
Thursday 5th NovemberMetcon (5 Rounds for reps)5 rounds: 2 Minutes On 2 Minutes Off 10x10m Shuttle Run Max Burpees *if no running, 60 double unders Warmup: Reverse Tabata 8 Rounds: 10s fast feet 20s rest 10 burpees
Wednesday 4th NovemberMetcon (Time)For time: 21-15-9 Box Jumps HSPU *Time Cap 10 Minutes 4 Rounds: 10 alt Step ups 10 Db Z-Press (1xDb) 30s Handstand Hold/Pike Hold
Tuesday 3rd NovemberMetcon (Time)For time: 8 DB OH Squat L side 8 DB OH Squat R side 6 DB OH Squat L side 6 DB OH Squat R side 4 DB OH Squat L side 4 DB OH Squat R side 2 DB OH Squat L side 2 DB OH Squat R side *no db, use household object "2 Rounds: 20 PVC Passovers 15 Squat Thoracic Rotations 10 PVC Overhead Squats 3 Rounds (each side): 1 High Hang Squat Snatch 1 Hang Squat Snatch 1 Mid Shin Squat Snatch "
Monday 2nd NovemberMetcon (AMRAP - Rounds and Reps)AMRAP15: 400m Run 5 Man Makers/ 5 2-Pump Navy Seals Warmup: 3 rounds: 10 Air Squats 5 Jumping Squats 30s Plank
Saturday 31st OctoberMetcon (Time)3RFT: 800m run 30 OH Db lunges (15/side) 30 single arm db sumo DL high pull (15/side) Warmup 3 rounds: 200m run 10 palms up OHS 8 db high pulls/side