Strength:
EMOM 12
1 Power Snatch
1 – 2: 65%
3 – 4: 70%
5 – 6: 75%
7 – 8: 80%
9 – 10: 85%
11 – 12: 90%
Conditioning:
Every 1:30 for 2 Rounds
1: AMRAP Ski Erg Calories
2: 90 Double Unders (Fx: 60 DUs)
3: 15 Toes to Bar (Fx: 10 Toes to Bar)
AMRAP Box Jump Overs
4: Rest
Core Blast – 6:45pm!!!!
Strength:
13:00 to Find:
1RM Strict Press
Conditioning:
For Time
30 Pull Ups (Fx: 20 Pull Ups)
30 Push Jerks (Rx: 135/95) (Fx: 95/65)
30 Ring Dips (Fx: 20 Ring Dips)
30 Deadlifts (Rx: 225/155) (Fx: 185/125)
| Weekly Overview | Events/Classes | |
| Monday | Long Conditioning | |
| Tuesday | Strict Press | Core Blast – 6:45pm! |
| Wednesday | Power Snatch | |
| Thursday | Gymnastics Test | |
| Friday | “Nancy” | |
| Saturday | Squat Cleans and Front Squats | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Split Jerk | Yoga – 10:00am |
Conditioning:
AMRAP 39
1600m Run (Fx: 1000m Run)
32 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
32 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
Yoga with Kristen!!! – 10:00AM
Strength:
EMOM 15
1: 10 Floor Seated Dumbbell Press
2: 20 Banded Bicep Curls
3: 20 Banded Tricep Extensions
Conditioning:
AMRAP 11
20 Toes To Bar (Fx: 10 T2B)
20 Alternating Dumbbell Hang Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Foam Rolling & Stability Workshop with Dr. Scott Murray – 1:15pm REGISTER
Free Beginner CrossFit – 12:00pm REGISTER
Conditioning:
E2MOM 36
1: 30/25 Calorie Row (Fx: 25/20) (Rx+: 35/30)
2: Rest
3:15/10 Calorie Ski Erg (Fx: 10/7)
AMRAP Wall Balls (20/14) (Rx+: 30/20)
4: Rest
5: 30/25 Calorie Bike (Fx: 25/20) (Rx+: 35/30)
6: Rest
The finals of the 2020 Reebok CrossFit Games will take place Friday, Oct. 23, through Sunday, Oct. 25, in Northern California. The competition can be watched across a range of broadcast and digital channels, including a live, two-hour broadcast on CBS Television Network on Saturday, Oct. 24, from 10 a.m. to noon PT. Every event of the final stage will stream live across Pluto TV, games.crossfit.com, and the CrossFit Games Facebook and YouTube channels.
Strength:
E3MOM 15
4 Deadlifts (ME)
Conditioning:
21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
42 – 30 – 18
Box Jumps (24/20)
Time Cap 13:00
Strength:
EMOM 15
1 Push Press and 1 Push Jerk (↑)
Must be touch-and-go.
Conditioning:
AMRAP 10
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Single Arm Overhead Dumbbell Lunge (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
E3MOM 15
4 Back Squats (ME)
Conditioning:
AMRAP 9
3 – 6 – 9 – 12…
Burpees Over the Kettlebell
After Each Set of Burpees
5 Each Arm Kettlebell Front Squats (Rx: 32/24) (Fx: 24/16)