2020.08.17 – 2020.08.21

Monday 20.08.17

Chipper: Pull-ups, Run, Push-ups and Air Squats
For time:
50 Pull-ups
Run, 1200 m
100 Hand Release Push-ups
150 Air Squats

Try to work through each section until complete with all reps. Don’t make it multiple rounds

Super Fitness Robot:
17 or less

More likely time:
25 or less

Tuesday 20.08.18

EMOM: Snatch Complex
Every 1 min for 30 mins: Hang Power Snatch
1 Hang Power Snatch, pick load

Every 1 min for 30 mins.

Super Fitness Robot load:
75% or higher of 1RM hang power snatch.

More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.08.19

CrossFit Games Open 14.3
As many reps as possible in 8 mins of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

Thursday 20.08.20

Goodbye legs…
Every 3 mins for 30 mins do:
12/8 Assault Bike Calories
Sled Push, 135/90 lbs, 50/50 m

Sled Push RX:
Men – 3x 45lb plates; Women – 2x 45lb plates

Sled Push RX+
Men – 4x 45lb plates; Women – 3x 45lb plates

Stagger start as needed.

Cals should take 30sec or less
Sled push time goal 60 sec or less

Scale Cals/Load, if total work each round is over 1:30.

Friday 20.08.21

Squat Cleans and Bar Facing Burpees
15-12-9-6-3 reps, for time of:
Squat Clean, 185/135 lbs
Bar Facing Burpee

Super Fitness Robot time:
8:30 or less

More Likely time:
14:00

(consider scaling if this seems unrealistic)

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