Monday

The CrossFit Open 20.3

Tuesday

Strength

Split Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Superset with Front Rack Wall Sit for 40s

Workout

30-20-10

OH Plate Lunges
Burpees onto plate

75 Double Unders between sets

Just Move

3 Rounds
45s On
20s Off
Db Squats
Mountain Climbers
Air Bike
Db Lunges
Ring Rows
Rowing
Down Ups
Db Deadlifts
Ski

Wednesday

Partner Workout

AMRAP 35
YGIG
400m Run
21 Kb Swings 24/16
200m Run
18 Kb Snatches
100m Run
15 Goblet Squats

Endurance

4RFT
400m Run
25 Sandbag Back Squats
20 Burpees over Sandbag
15 Sandbag Thrusters

Thursday

Strength

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

Then…
Snatch Grip Deadlift for load:
#1: 4 reps @ 120%
#2: 4 reps @ 120%
#3: 4 reps @ 120%

120% of heaviest snatch in previous section

Workout
For Time
30 Cal Row

30 Db Push Press 20/12.5

30 Db Snatches 22.5/15

Hero
Marston
Complete as many rounds as possible in 20 minutes of:
• 405/275 lb. deadlift, 1 rep
• 10 toes-to-bars
• 15 bar-facing burpees

Friday

Weightlifting Focus
Deadlift!

It's time for another deadlift cycle.

Today will be banded Deadlifts
9x3 @50% weight with 25% band tension

Workout
AMRAP 8

9 DB Deadlifts 22.5/15
15 Pull Ups
21 Double Unders

Friday Night Lights
The CrossFit Open 20.4

Saturday

Endurance

60 Wall Balls 20/14
60 Double Unders
600m Run
40 Toes To Bar
40 DB Power Cleans 22.5/15
400m Run
20 Burpees
20 DB Box Step Overs (DB 15/10 Box 21/18)
20 Cal Air Bike

Teams of 4

AMRAP 30
In canon

250m Air Bike
20 Air Squats
15 Press Ups
10 Sit Ups
5 Burpees

10am Onwards
Channel Challenge!

Sunday

Just Move

4x AMRAP 6
90s Rest

100m Ski
10 Half V Sits
10 Press Ups

100m Run
5 Devil Presses
10 Sit Ups

10 Cal Row
10 Burpees over Rower

50 Double/ Single Unders
15 Wall Balls